Thank you for being here now,
In this present moment.
This meditation is designed to guide you to a deep state of relaxation.
To begin,
Please feel free to sit or to lie down.
Take a moment to make yourself comfortable.
If seated,
Please sit long and tall with your back straight.
If you're lying down,
Feel free to lay your hands by your side in a comfortable position.
And when you're ready,
Close your eyes slowly,
Letting the room disappear and your inner world come to life.
As we start the relaxation process,
Please take a deep,
Full breath in through your nose.
Hold it at the top and with an audible sigh,
Release the air out of your mouth.
Let's do another breath in,
Hold it at the top,
A little longer,
And then release with another audible sigh.
Let's do one more breath in,
Hold at the top,
And this time sigh out,
Relax your body and breathe out the air.
As you relax,
Feel free to maintain a consistent breath in and out in a natural.
We'll periodically ask you to send this wonderful breath,
An elixir of life to parts of your body.
But for now,
Just keep falling into deep relaxation.
Find the tension in your neck and your shoulders.
Feel your heavy shoulders move towards the ground and your neck muscles be free of all tension.
Feel your upper body move into deep,
Deep relaxation.
Find each and every muscle and let it release and fall heavy to the ground.
Move your awareness now to your eyes.
Let's do a slow and a circle a few times.
Now relax all the muscles around your eyes.
Then your nose.
Let's relax your tongue and your jaw.
Let your jaw fall heavily to the ground while keeping your lips together and your breath consistent and natural through your nose.
I'd like you to imagine your breath moving down your arms to your wrists and to your hands.
Send that breath to your thumbs.
Feel them buzz with energy.
Move your awareness to your index finger.
Feel it pulsate with wonderful energy.
Take your thumb now and touch your index finger,
Creating a beautiful circle.
Feel the energy of your breath spinning and lighting up your fingers.
If you need to feel that mind-body connection now or later,
Know that these two fingers combined will buzz life and connect your body with your mind as one.
Feel free now to release this connection and let your hand and fingers rest.
Relaxation.
Deep,
Deep relaxation.
As you start to feel this deep relaxation,
Know that your mind may wander.
And that's okay.
Know that I will be with you.
My voice will be with you.
And wherever you go,
You were meant to be.
No judgment and no perfection.
It's where you're supposed to be in this present moment.
We are on this journey together.
As you relax even deeper now,
Take a moment to feel a wave of gratitude in this moment.
This is all that you need to do.
We are here together and we are deepening the gift of the present moment and the joy of connecting the body to the mind.
In a moment,
I'm going to count down from five.
With each number,
I want you to relax deeper.
Find the tension in just one more muscle,
One more part of your body and relax.
Take a deep breath in and as you breathe out,
Relax.
That's it.
Go a little deeper.
Four.
Feel the tension as it lets,
As it falls to the ground.
Deeper now into a state of complete relaxation.
Relaxation.
Two.
Deeper now.
I want you to bring your awareness to the word gratitude.
Instead of looking at what we are grateful for,
I want you to feel grateful for how you showed up.
You chose to be mindful.
Take one of your moments from your gratitude journal and I want you to take some time and think back to it happening.
Put your mind in the place where it came about.
Take a moment now to be grateful for how you chose to react.
Did you pause and change course in a way that's more in alignment with your values,
Your core?
Did you see a habit that has been wired into your brain for years and choose differently?
Take that moment and play it in your head.
Bring your awareness to it and say aloud or peacefully to yourself,
I am grateful for who I am.
One more time.
I am grateful.
Know that no matter what this moment was,
The magnitude doesn't matter.
Gratitude is like a snowball that tumbles towards your true self.
It brings you closer to joy and it's the building blocks of being who you truly are.
Now let's move from a moment to something right now we are truly grateful for.
Who in your life are you truly grateful for?
What in your life are you truly grateful for?
It can be a person,
A job,
An animal,
Or a relationship.
Whatever it is,
I want you to bring it to the forefront of your mind.
See it,
Feel it,
Hold it,
Touch it.
All the while imagining the way that it makes you feel.
Feel free to lift each side of your mouth into a wonderful smile as you bring this entity to your consciousness.
Now as you hold this in your mind,
Move your left hand to your chest over your heart.
I want you to feel the emotions that come and say aloud,
I am grateful.
One more time,
A little louder.
I am grateful.
And with even more energy this time,
I am so grateful.
Let the thoughts of gratitude wash over you with joy,
Love,
And peace.
Sit for a moment in this gratitude.
Hold the image of this thing that lights you up,
That makes life even better than it already is.
Know now this gratitude exists always.
It may shift or it may be the same thing,
But know the feeling is the same.
The feeling of joy.
You can always create,
Feel,
And remind yourself it's there.
It's in all things and it's in you.
It's in all things and it's in you.
Ready?
Bring your attention back to the room that you're in.
The feeling of the ground under your body.
Your breath moving in and out of your being.
When you're ready,
Open your eyes and take a moment to reflect on this deep feeling of gratitude that you've created.
You are not the same as when you sat down.
You are full of joy and you are shining from a grateful heart.
Shining from a grateful peace.
