Welcome to day two of this five-day introduction to guided meditation.
Today our focus is gratitude.
Gratitude is a powerful practice because it reminds us how full our lives are.
It is a reminder of all the goodness in this world.
It fills us up with light,
Love,
And hope.
It reminds us that no matter how bad or low we might feel,
We are still blessed.
Life is kind.
Life is working for us,
Not against us.
Today we are going to use our meditation to remind ourselves of this truth.
Start by finding a comfortable seated position,
Whatever that might be for you today.
Place your hands on your knees,
Palms facing up.
Inhale and exhale.
Focus on the feel of the air in your nostrils.
It should feel cool as you inhale and warm as you exhale.
Deep breath in and exhale.
Sit with yourself in this quiet space,
Noticing any thoughts that may come up without any judgment.
Let them pass through your mind like clouds floating in the sky.
As they float away,
Bring your attention back to your breath.
In this moment,
You have nothing to do,
Nowhere to be.
Your only job is to stay present,
To stay kind,
To stay grateful.
Place your palms over your heart.
Notice how your palms lift and fall with each breath.
With your palms over your chest,
I want you to make a list of five things you are grateful for in this moment.
These could be big things or small.
It could be as simple as the food you ate yesterday or a conversation you had with a loved one.
As you make your list,
Notice the feeling of love and warmth that starts to build up in your chest.
Send this feeling through the rest of your body.
Repeat the following mantra to yourself.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
We shall have a few moments of silence now.
If you feel your mind start to wander,
Simply bring your attention back to the mantra,
Repeating it to yourself.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
My life is full of blessings,
Experiences and opportunity and for that I am grateful.
It is time to let go of your mantra.
When you feel ready,
You may start to move your fingers and your toes.
Place your palms on your chest.
Remember the feelings of warmth and gratitude that we brought up.
Remember to come back to these feelings when life gets hard or tough.
Remember that no matter how hard life gets,
You are still blessed.
Take a deep breath in and exhale.
Thank you for practicing with me today.
Have a beautiful day.
Namaste.
