Take a comfortable seat and close your eyes.
Soften the space between your eyebrows.
Relax your jaw.
Let your shoulders gradually get pulled down by gravity.
Allow your legs to relax.
Let your whole body become still and heavy.
Breathe in and out of your nose.
Notice your inhale,
Air traveling into the nostrils and nourishing the body.
Notice the exhale,
Warmer air leaving the body until you're empty.
See how this cycle happens and continues without you needing to do anything special.
The breath happens by itself.
There's nothing special you need to do.
Don't try to shape the inhale or exhale in any particular way,
Just be the witness of that process.
Let yourself be breathed.
Gently guide the breath and the awareness to your heart center.
Let yourself be filled with gratitude for this process of inhale and exhale.
What a gift to be in this breathing body.
Allow gratitude to flow through you,
Filling every corner,
Every crack,
Every empty space available.
What else are you grateful for?
Start to make mental notes of what is present in your life,
What deserves acknowledgement.
Make stock of what is there,
What you're deeply grateful for,
What you've been blessed with.
Let the list be as long or as short as you'd like.
Let what is on the list be as small or as big as you'd like.
If your list is one tiny item,
Let that be your point of focus.
Allow gratitude to spread within you,
To be as nourishing as your breath.
Let the list be as long or as big as you'd like.
Allow for the feeling of gratitude to start to dissolve and vanish like fog.
Gradually lifting.
Be open to start a new,
Fresh chapter of this meditation.
Bring your awareness and breath back to your heart center.
Then let it travel a bit lower to your solar plexus or even to your navel center.
Let yourself be guided by your intuition,
You cannot do this wrong.
From the depth of your inner knowing,
Let emerge and arise any dissatisfaction or area of lack present in your life right now.
This may be quite uncomfortable.
I'm right here with you.
Let the discomfort rise and open your heart to what wants to be heard and seen.
Take stock of what is in there.
What is lacking?
What is painful?
Let the list be as short or as long as you'd like.
Let what is on the list be as small or as big as you'd like.
If your list has one tiny item,
Let that be your point of focus.
Notice any potential resistance and soften any amount you can through the process.
Know that this practice is temporary,
But also know that whatever is coming up has been there and has been impacting you in some way,
Even if existing right under the radar of your awareness.
Let yourself acknowledge that.
Help yourself with love and compassion.
Allow for the feeling of discomfort and dissatisfaction to start to dissolve and vanish like fog gradually lifting.
Feel both aspects of this meditation to be true.
The deep gratitude for what is and the deep sadness for what isn't.
It's not an either-or process.
It's a both-and.
Where do you want to go from there?
What are your next steps?
Start to become aware of your body in space again.
With your eyes still closed,
Bring some small movements to your body,
Touching your legs and arms,
Brushing your neck,
Face,
Maybe massaging your scalp.
Rub your hands against each other to create warmth,
Then cup your hands over your eyes.
Open your eyes,
Then when you feel ready,
Lower your hands.
Welcome back.
