I invite you to close your eyes,
Take a deep breath in and a long breath out.
Begin by elongating the spine,
Reaching the crown of the head up toward the heavens and stretching the pelvis down toward the earth.
Lift the shoulders up to the ears,
Creating some tension,
And then sending the shoulders back and down the back body.
Begin,
Noticing the spine and realigning head over heart and heart over pelvis.
Take a deep breath in and a long breath out.
Begin to breathe normally and notice how the breath naturally moves in and out of the body on its own.
You don't have to think about it,
The breath just moves on its own,
Keeping you alive.
In this moment,
Share gratitude with the breath,
This life force that anchors your mind and grounds the body.
Take a deep breath in and a long breath out.
Now allow the mind to think of an act of kindness,
One that you can commit to today.
Notice if you are pulled toward kindness for a stranger or for someone you know more fully.
Commit to this kindness without the need for recognition.
Notice the fullness of letting go of the need for anything in return.
Take a deep breath in and a long breath out.
Now I invite you to bring to mind someone for whom you are grateful,
Someone who has influenced you positively.
Perhaps it is a protector,
A loved one,
Or a mentor.
Savor the image of this person or their memory.
Allow the image of this person to be held with care and adoration by every cell in your body.
Moving from the mind into the depths of your heart center,
Savor this feeling of gratitude and notice your emotions and body sensations as you do this.
Take a deep breath in and a long breath out.
I invite you to reflect on one important thing that you've learned today or yesterday.
Just one.
Maybe the first thing that came to mind.
Allow yourself to truly feel your gratitude for this one thing you learned.
Body,
Mind,
Heart,
And soul.
Take a deep breath in and a long breath out.
Bring to mind someone who needs comfort today.
What could you do to show them you are thinking of them?
Maybe send them a card,
Give them a call,
Send them a text or an email message,
Expecting nothing in return.
Just sharing your appreciation and acknowledgement.
Commit to doing this now by feeling it into your heart.
Take a deep breath in and a long breath out.
Invite your body to stillness and allow a sense of peace to enter your heart.
Imagine lighting the candle of your heart and illuminating the intention of gratefulness.
Settling into the sense of peace,
Allowing it to flow into the heart center.
Begin to form the intention of showing up wholeheartedly today and committing to noticing at the end of today what that felt like.
Take a deep breath in and a long breath out.
I invite you to make the conscious decision to view your most challenging moments as opportunities.
Approach your challenges with curiosity and acceptance.
What can you learn from these opportunities?
How can you cultivate a sense of gratitude for the treasures that come from your troubles?
Take a deep breath in and a long breath out.
I invite you to transform your waiting moments of today into moments of awareness.
Waiting in line,
Waiting for a meeting,
Waiting to speak,
Waiting to leave.
Be fully present to what is happening in the mind,
Body,
Heart,
And soul.
Noticing that there are blessings in the waiting even if you may not see them in the moment.
Take a deep breath in and a long breath out.
Notice any changes in the mind,
The body,
And the heart from beginning this meditation to the present.
Take another deep breath in,
The deepest breath you've taken all day,
Really filling the belly fully,
And a long,
Intentional breath out.
Know you are ready to approach your day with a new sense of gratitude.
Thank you for sharing your time with me today.
