Welcome to this 10 minutes gratitude meditation today.
My name is Linda Chiao.
Take a moment to set your seat.
I'm sitting on the floor.
On one block,
You can join me sitting any way that feels comfortable for you.
You can sit on the floor using as many props as you like.
In a chair,
Reclined,
Lean back.
Do whatever you need to do.
Find a seat that allows you to be present,
To be alert,
Allow you to feel grounded.
Once you're there,
You can rest your hands.
You can get some fidget out of your way if you need to close your eyes.
If closing your eyes makes you feel uncomfortable,
You can always look down towards the tip of your nose.
Take a moment and just be here.
You are here.
Be here.
Let go of whatever came before,
Whatever is coming after this.
We're going to start with just a big breath in.
Exhale out.
Take the opportunity to really feel right now.
Whatever part of you that are connected to the floor,
The ground,
The earth underneath you,
Your chairs or your feet.
Feel your seat.
Feel your feet on the floor.
With your weight drop down,
Allow yourself to feel supported and see if that support can help you.
Feel your head is stacked over your shoulder.
You're stacked over your hips,
Which are supported.
So there is a sense of being grounded and being able to create length out of that grounding.
Let go of any tension that you might be holding on to in your body.
Soften the shoulder away from the ear and just relax the joint of the arms.
Find a little space in your jaw,
Heavy the eyelid.
Feel the eyes sort of settle back into the socket and the brows smooth.
Anywhere you feel,
You might be gripping.
Do your best to let go.
Give yourself permission to release.
In this place of groundness,
This place of relaxation and ease and softness and openness,
You may say thank you to the earth beneath you.
Thank you for the support and the grounding.
Thank you for all the resources.
Thank you for this land that we occupy.
It feels right.
Bring your hands onto your body for your next few breaths and feel your breath move into your hands.
The sparks of life that you can physically feel.
And you might say thank you for this breath.
And for this breath and the next one,
Thank you for the spark of life.
Thank you for all that it means to be human,
To feel,
To have emotion for all of our senses,
Our mind,
Our body that carries us,
That moves for us.
Thank you for this beating heart.
If there's anyone,
There's been benefactor to you in some ways.
This brought you joy or love or lightness or kindness,
Or this can be a family member,
A friend,
Somebody who is no longer with us.
It can be a deity,
Can be a pet.
There's someone that you can say thank you to.
You might bring them to mind,
Bring them into your heart and say thank you.
Thank you for this day.
Thank you for the gift of laughter.
Thank you for the capacity to love,
To love within,
To love within each one of us.
Whatever comes into your mind or your heart that you can be grateful for,
Take a moment to say thank you.
Thank you.
And notice how that gratitude feels inside of you.
Notice the quality of your heart,
Your mind.
Thank you for this day.
Thank you for the love,
For the support,
For the kisses on my cheek,
For all those little things.
And thank you.
Notice the quality of your heart,
Your mind.
Soak up any goodness that you are experiencing.
You might imagine what life will be like if you move through life with this generous,
Grateful heart.
You keep saying thank you,
Planting that seeds.
And then remember to give yourself permission to soak up any goodness,
Any joy,
Any light,
Any space.
Remember that you can always come back here if it feels right.
Bring your hands to heart.
Take a few bigger breaths.
Turn yourself back into your body,
Into your space.
Release your hands and open your eyes.
Thank you so much for joining me.
As always,
I'm so grateful for having you.
I would love to connect with you that you're feeling the warmth of gratitude and generosity.
My name is Linda Chia.
Bye for now.
