We often rush through life,
Forgetting the foundation that supports us.
Hi,
I'm Viona.
In this practice,
We'll connect to a deep sense of gratitude,
Inspired by the wisdom of the mind groups,
The way they are rooted,
Stable,
And interconnected.
As we settle in and practice,
You may feel a deep sense of grounding,
Of appreciation,
And of ease,
A reminder that there is no need to rush,
And you already have all you need right here.
Welcome home.
Let's begin.
Begin by finding your comfortable position.
Close your eyes when you are ready.
Bring your awareness to your breath first,
Just to observe it,
Just to be with your breath,
To notice the natural rhythm of your breath.
Exhaling and exhaling,
Allow your whole body to be at the present moment.
You may also now slowly be aware of your whole body.
Just feel your body's presence,
Feel the uniting sensation,
How your breath now is connected,
Is one with your body.
You can also sense how your whole body's weight is on the ground.
Sense your feet,
Your leg,
Your hips,
Your core,
Belly,
Your chest,
Rising and falling,
Your throat,
Your shoulders,
Your arms,
Your head,
Your face,
Your eyes.
And with your next inhale,
Inhaling to the top of your head,
Imagine you are elongating your spine towards your head,
And as you exhale,
Bring that breath coming down through the back of your spine,
All the way down towards your roots or your tailbone area.
Couple more times here.
Inhale through the nose,
Up towards your head.
Elongate the spine,
Exhale,
Breathe out,
Release through your tailbone.
Five breaths like this here.
Inhaling through your nose,
Elongate the spine to the top of your head,
Your crown area,
And as you exhale,
The breath passing through your spine down towards the base,
Your tailbone area.
Inhaling,
Elongate,
Rise,
Grow,
And exhaling,
Clearing,
Rooting,
Grounding.
Good,
Inhale,
Exhale,
Imagining the breath is your carrier of the energy.
Inhale,
Rise,
Exhale,
Release and clearing,
Rooting down.
Good,
Two more breaths here.
Inhale,
Rise,
Exhale,
Clearing down,
Rooting towards Earth.
Exhaling,
Release,
Give it back to the Earth.
Imagine that your breath breaking through your body and continue to root down through the Earth underneath you.
Just like the roots of the tree,
Continue to ground and to connect with the Earth.
Just continue a couple more breaths here with this visualization.
And take your time to connect with the Mother Earth.
Good,
Now one last time,
Inhale,
Energy rises up your spine,
Bring stability and nourishment.
And exhale,
The energy flows down,
Grounding you,
Rooting you,
And connecting you with Mother Earth.
From this rooted space,
Together let's practice gratitude for a moment.
Let's start with our body,
What carries us every single day.
Doesn't matter what shape or condition your body faces,
Just give them thanks.
Because of our body,
The rest of our life become possible.
We even passing through each organs or parts of our body.
Thank you feet,
Thank you knee,
Thank you my hips,
Tummy,
Chest,
Thank you my fingers,
My arms.
Thank you my throat,
My voice,
Thank you my lips,
My teeth,
My eyes,
Thank you my brain,
Thank you my whole body for making me alive.
Now extend this strong foundation of gratitude towards our home,
The shelter,
The safe environment we are living in.
The fresh air we are breathing,
The water we drink,
The sun that is shining on us.
You may take a deep breath here just to sending out all your gratitude towards our surroundings with our exhale.
Slowly you can also bring to your mind anything or anyone you want to be thankful for.
It can be your parents,
Mom and dad,
Your lovers,
Your friends,
Colleagues,
Whoever come into your mind.
Be with them and give thanks.
Our life is built on all these solid foundations and loving people around us.
Take a deep inhale here and as you exhale sending a silent gratitude to all of them,
To people surround you,
To people that you are interacting on a daily basis.
Now one more inhale here and as you exhale your hands can touch on top of your heart,
Bring your gratitude towards yourself.
Thank you for being resilient,
Strong,
Positive,
For keep trying,
Keep living,
Giving and receiving.
Take as long as you want here to thank yourself,
To sending love and gratitude to you.
May love,
Peace and wisdom always be with you.
Thank you so much for practicing with me today.
Namaste
