Hello and thank you for joining me for this gratitude focused meditation.
My name is Ariel.
Please take as much time as you need or want here to get yourself more physically settled.
Taking time to adjust the physical body so that you're as comfortable as you can be in this moment.
Considering grabbing some additional items of support.
Maybe pillows,
Cushions,
Blankets.
Sometimes even a pet nearby is very helpful.
Making no rush to get yourself settled.
Perhaps even taking in a moment to be mindful of the movements that you're making.
Simply noticing as you're moving an item,
What does it feel like in your hand?
What's the texture,
The weight of the item?
When you've gotten yourself settled,
Allowing your focus to shift,
Opening up your senses.
Noticing everything that you may hear,
What you may smell,
Perhaps what you can taste.
Taking some time,
If the eyes are still open,
To visually orient to the space around you.
Perhaps finding multiple items that share a same color.
For example,
Everything in your space that's green.
Or maybe you're letting the eyes wander a bit.
Tracing the seams in the walls,
The ceiling towards the floor.
An invitation here to close your eyes or soften your gaze if that feels helpful.
Though knowing the eyes can remain open or become open at any time.
Taking some time now to notice your places of touch.
Where the piece of furniture or floor may be beneath you.
Where you may notice certain props,
Pillows.
Noticing the feel of the clothing on your skin,
The way the air touches your skin.
Letting your focus wander even deeper into self.
Letting the mind casually explore the body,
Looking for areas of sensation.
Knowing that what you may find is exactly okay as it is.
We're not looking to change,
Judge,
Or adjust anything.
Simply finding sensation,
Taking notice,
And allowing the mind to continue to wander.
And I will guide us through a gentle body scan.
This is,
Of course,
Completely optional.
So if it doesn't feel right to follow along with me,
Allowing your mind to meander through the body.
Wherever attention is being called.
But if you would like to do the body scan with me,
Take your focus to your head.
Face,
Ears,
Jaw,
Back of the head.
Allowing the focus to shift down into the neck and the throat.
Down into the chest and the shoulders.
Searching for any sensation in the arms,
Wrists,
Hands,
And fingers.
Noticing if there's any sensation in the back of the torso.
Perhaps in the stomach,
The hips,
Groin,
And buttocks.
Wandering your attention down the upper thighs,
Calves,
Ankles,
Feet,
And toes.
Now that we've completed the body,
Again allow your attention to wander.
Back to any sensations that you may have noticed before.
And see if you can find something resembling gratitude.
Notice if either the sensation of gratitude itself is present.
Or perhaps you have a feeling,
A sensation in the body that you are grateful that that sensation is showing up in that particular way.
And if neither of those are landing for you,
See if you can simply call in the feeling of gratitude.
Maybe it needs to be attached to something.
So focusing on a person that you're grateful for.
Perhaps an experience that you're grateful for.
And if all else fails,
Perhaps you're simply grateful that you're here and present for this meditation.
Allowing yourself to be curious about this feeling.
Where in your body does it live?
Is it stuck or stationary in one place or does it move?
What are the qualities of it?
Is it a heavy or light feeling?
Is there a texture?
Maybe it's soft.
Maybe it feels like a hug.
Maybe it's sharp.
Noticing perhaps does this feeling have a color?
If it's not currently,
I'll invite you to experience this sensation in relation to another.
So perhaps a person or even an animal that you're grateful for.
When thinking of this living thing,
Does the feeling of gratitude in your body shift?
Does it change?
And it may not.
It's okay if it does or doesn't.
All we should be doing is simply being curious.
Looking at this emotion from different angles.
Knowing that the way that it's showing up in this moment,
Perhaps it's not the way that it will show up an hour from now,
A week from now.
Simply being curious about what it is right now.
When you're ready,
You can slowly begin to release the focus on this particular person and or feeling.
Maybe you would like to take the time to do another scan of the body and see if there's anything else to notice.
Taking time to address anything that you've come across that feels incomplete.
Maybe even taking some time to set an intention for the rest of your day or week.
Only when you're ready,
Slowly begin to shift your focus back to your breath.
Again,
Not trying to shift,
Judge,
Or change.
Simply noticing.
Is it the same as before?
Of course,
Completely optional,
But if you'd like,
Encouraging the breath to be a bit more full.
Take up a bit more space in the body.
As we slowly begin to bring ourselves back to present moment.
Maybe wiggling the fingers,
The toes.
Bringing in a bit of gentle movement.
Before slowly working the eyes open.
