Welcome to your gratitude and grounding meditation.
You can use this meditation first thing in the morning before you get out of bed or anytime that you need to pick me up.
If you're in bed still,
I invite you to lay flat on your back.
Otherwise you're welcome to sit upright.
In either position I'll invite you to lay a hand on your heart and one on your belly.
And now I'll invite you to take a few long and slow deep breaths.
And as you do so I'll invite you to feel your breath through your hand.
The rise and fall.
And sense this life's breath as it moves through your body.
It is the first thing that arrives when you come into this world and it is the last to leave.
Your breath is your link to your life.
And I'll invite you to sense a deep appreciation for the breath and everything it provides you.
And as you feel the rhythm of your breath allow it to guide you deeper.
Allowing your thoughts to move more to the periphery as you sink into a quieter place within.
And as you feel your hand on your heart this is also a symbol of recognizing and now listening to a place deeper within you.
That part of you that was born into this body that has always been whole,
Innocent,
And inviolable.
That place of goodness within you.
And I'll invite you to sense that mystery and also the goodness that is here.
Which is what you are.
This part of you that was born into this body.
And continue to feel your breath through your hand because of course these are linked together.
They need each other to experience this life.
And coming from this place within,
This larger truth of who you are,
Allow your mind to drift to all of the possibilities that may lie ahead of you.
All of the opportunities to make a difference,
To contribute,
To offer kindness.
Each day is an opportunity to start new and fresh.
How do you want to do that today?
And I'll invite you now to imagine really your best self.
And this could have many different looks depending on the day.
But I'll invite you to imagine the day that you have ahead.
And think about just for a moment,
How do you want to show up for this day?
Imagine it as though it were happening right now of how you could show up as your best self.
As though you're a fly on the wall and seeing yourself maybe moving through your day,
The different interactions,
The look on your face,
How you walk,
How you gesture,
How you interact with others.
Notice how you want to show up.
Feel what it would be like in your body if you were to show up this way.
Notice the sensations in your body,
Perhaps the mood or the emotion that's here,
And especially how good it feels.
I'll invite you to consider now this way that you want to show up.
If it had a word,
What might it be?
A word that you can come back to today to help set your intention.
And once that word comes to mind,
Allow this to be your intention for the day.
We can't always control the things that come up,
But we can definitely choose how we want to show up in the midst of it.
So now that you have this word in your mind,
I'll invite you to seal it by taking three deep breaths.
Feeling each breath as they move through your body,
This connection to your life and your heart.
And know that you are here for a reason,
That you matter,
And that you can make a difference.
When you are ready,
I'll invite you to open your eyes and come back.
