Hello,
Please be welcome in this gratitude meditation.
Be seated on your mat,
A chair or just stand up straight or even go lay down on the couch or in your bed.
Just take a few minutes to enjoy this wonderful,
Simple but beautiful meditation.
Put your hands on your belly.
Breathe in through the nose to your belly and breathe out also through the nose.
If your thoughts wander away,
Bring them gently back to your breath.
Now follow the way that the air is making through your body.
Breathe in through the nose,
Down your throat,
Trachea,
To the belly that gently comes up and pushing the ribs open so your lungs can fill up.
When you breathe out,
Go back the same way.
Let the ribs come back to the middle.
Lower your belly.
Push the air through the trachea,
Your throat and nose outside.
Do this three times at your own pace.
Now,
Put one hand on your heart.
Leave the other hand on your belly.
You breathe back in completely through until you reach your heart.
So through the nose,
The throat,
Trachea,
Your belly,
Open the rib cage and open your heart,
Slightly expanding your chest.
When you breathe out,
You go back the same way.
Your hands can help you to feel where you want to breathe and keep your focus.
Breathe three times in and three times out.
Now gently put your other hand on your heart.
Your both hands are now resting on your heart.
When you breathe in,
Imagine that you pull all the lights of the world towards you.
When you breathe out,
You see the lights shining from your chest to all the corners in the world.
You breathe in,
Pull the light towards you.
When you breathe out,
Shine the light to all the corners of the world.
You can keep breathing and whenever you are ready,
You open your eyes gently and relaxed and you move on with your day.
To end this short meditation,
I would like to share with you a beautiful quote from Marcus Aurelius.
When you arise in the morning,
Think of what a privilege it is to be alive,
To think,
To enjoy,
To love.
Namaste.
