Gratitude

A Gratitude practice. Here to remind you to count your Blessings. Here to remind you that every waking day, and breath is a privilege. Here to remind you that you have a responsibility to claim the Gift that is today.

Transcript

Starting in a comfortable seated position with your legs crossed.

You can be seated on a blanket or a pillow.

Just making sure you are comfortable where you are and that you can find some stillness in this space.

Gently starting to close your eyes if that feels comfortable for you.

Bringing your hands to your heart.

Left hand comes down first with your right hand stacked on top.

Rooting down through your sit bones.

Feeling connected to your mat,

To the ground beneath you.

Starting to draw awareness to your thoughts.

Not judging them.

Not attaching meaning to them.

Simply just witnessing them flow through you like a leaf in a moving river.

Starting to draw your awareness to your heart space.

Noticing the rhythm of your heartbeat up against your chest.

Starting to notice the quality of your breath.

And starting to deepen it.

Inhaling from the depths of your belly.

Filling your belly up with air like a balloon.

And pulling your breath up and through your ribcage from there.

Up and through your chest.

Up and through your throat.

And exhaling when you've hit your maximum.

Inhale at the top of your throat.

With every inhale coming taller through your crown like a string of light is pulling you up.

And with every exhale pushing your energy down into the ground.

Visualizing roots.

Connecting from your sacrum all the way down.

I'm going to take you through a guided body scan.

As I cue the different places on your body.

Simply drawing awareness there.

Noticing where and how you're holding tension and stress.

Where and how you're experiencing sensation or discomfort.

And overall acknowledging how it feels to be in your body today.

Without judgment.

And without expectation.

Starting to draw your awareness to your toes.

Moving up your ankles.

Your shins.

Your knees.

Your thighs.

Your pelvis.

Your hips.

Your lower back.

Your fingertips.

Your wrists.

Your forearms.

Your elbows.

Your belly.

Your rib cage.

Your chest.

Your shoulders.

And your collar bones.

Starting to soften through your throat.

Gently swallowing them.

Softening through your jaw.

Actively releasing your upper and lower jaw.

And starting to feel and visualize an overall lightness.

In your face plates.

In your eyelids.

And in the space between your two eyebrows.

Your third eye.

Visualizing a bright white light.

Beaming out of the crown of your head.

Washing over your body.

And enveloping and illuminating your form.

As you melt away into stillness.

Spaciousness.

And awareness.

Sinking down through your roots.

Stay tall through your crown and open through your heart.

I invite you to make an I am statement here.

A state of being that you wish to cultivate within yourself.

A state of being that you wish to embody.

Beautiful.

I invite you to visualize yourself.

Sitting in a bed of your favorite flowers.

Run your fingers to the pedals.

What do they feel like upon your skin?

Do you smell?

The sweetness of the flower and its nectar?

Perhaps some fresh cut grass?

Listen to the birds chirping.

Look up at the sky and notice the sunshine's rays leaking through the trees above you.

Notice what the solar laced kisses feel like as they caress your skin.

Feel the warm air wrapping itself around you.

And as you sink into this state of bliss and contentment.

Let's take five breaths of gratitude.

On your inhale visualizing a person,

A place,

A thing,

An experience that you are grateful for.

And on your exhale sending your energy,

Sending your gratitude and your love to that place.

One inhale.

Two inhale.

Three inhale.

Inhale.

Last one,

Five inhale.

I invite you to notice how you feel now after your five breaths of gratitude.

Noticing any thoughts that flow through.

Noticing any micro sensations that arise.

Maybe you feel vibrational,

Or tingles,

Or warmth setting in.

Drawing your internal gaze to your heart space now.

Give gratitude for what you have every waking day.

It is a privilege to be alive.

You have a responsibility to show up and do good and be good.

It's so easy to lose sight of what's important while you're chasing what you don't have.

Or what you've been told you want.

You don't lack anything.

Repeat after me.

I don't lack anything.

I am whole.

And you are.

With or without having gone to university.

Getting that promotion you wanted.

Being who your parents expected you to be.

Or whatever shortcomings you feel you may have.

I invite you to stop coming from a place of scarcity.

Stop trying to fill the void with external sources of validation.

Stop forgetting about all of the things that you do have.

And the people in your life who do hold you down.

And who do choose you in your light and in your darkness alike.

And the fortunate circumstances in which you do live.

Happiness is not on your neighbour's lawn.

The grass is not greener on the other side.

It's green where you water it.

It's green where you attend to it.

Stop complaining about having to get up,

Having to go to work or school.

Or answering your loved one's phone calls when they call.

You don't have to do anything.

You get to.

Because you're here.

So be here.

And be thankful for every breath that you take and every beat of your heart.

Don't dress your opportunities with stress.

Take them with enthusiasm,

Gratitude and a whole heart.

Recognizing that everything is here for you.

Recognizing that everything is working through you.

Everything and everyone is here to teach you and to bestow some sort of wisdom and knowledge upon you.

If you are so willing to extract the lessons and the blessings.

And to show up every day holding yourself accountable for your higher state of being.

Know that you are deserving of giving yourself the gift of gratitude and of embodied and fully activated living and existence.

Bringing your awareness back to your breath.

And taking big belly breaths.

Filling your vessel up with your vital life force.

When you've expanded the breath far enough.

Starting to bring some gentle movement back into your body by twinkling your toes and your fingertips.

Making fists with your hands and releasing like you're playing with clay.

Rolling your wrists and rolling your ankles if that feels good extending your legs long,

If that feels good.

Reverse the roll.

Take a big stretch.

Final breath.

Once you've exhaled crossing your legs back in,

In case you extended them at all in your movement.

On an inhale,

Hands above your head and together.

As you exhale drawing your hands down to heart center.

Planting your thumbs into your sternum.

And on your next inhale,

Bowing your chin into your chest as you close your eyes in an act of gratitude to your inner teacher and inner guide for bringing you here today.

For giving yourself this gift.

Starting your day off on a positive and self loving note.

Infusing gratitude.

To bring your hand into your day and letting it be a guiding force here and now.

Thank you for sharing this practice with me.

Namaste.

Reviews

Absolutely Gorgeous 😍 ❤️

Thanks so much for your lovely meditation. May the joy be with you. Namaste