So I'm going to invite you to just get very comfortable.
We're going to start off with some breathing,
And then we're going to go into a little gratitude meditation in the new way.
So as you're ready,
If it feels good,
You can begin to gently close your eyes or soften your gaze,
Maybe keeping your eyes open just a little bit if you need them open at all.
And we'll begin with a simple calming breath cycle to help your nervous system settle in.
So I'll invite you to take an inhale through the nose for a count of four,
Two,
Three,
Four,
Hold gently for a count of two,
Then exhale slowly through the nose or slightly parted lips for a count of six,
Two,
Three,
Four,
Five,
Six.
Inhale for four,
Two,
Three,
Four,
Hold,
Exhale,
Inhale,
Hold.
Hold,
Exhale,
Exhale.
You can continue with your own rhythm,
Letting each exhale carry a sense of letting go,
Using the next four to five rounds at your own pace,
Allowing the body and mind to drop into a quieter space.
Let's do one more.
You can allow your breath to return to normal as you're ready.
Just noticing how you feel and bringing to mind a story of genuine gratitude.
Here are the guidelines.
This story must really resonate for you.
It might be one that you lived or one that you observed.
It must involve someone receiving help or someone expressing thanks to you or someone you know in a heartfelt,
Wholehearted way.
The receiving side is more potent than simply giving thanks.
And then you identify the two to three aspects of the story.
For example,
The situation before the help or thanks,
The act of help or expression of gratitude,
And the emotional impact for the receiver,
Like you if you were the receiver.
Now shifting your awareness into receiving,
Imagine that moment when the thanks came or the help arrived or you were recognized.
Notice what it felt like in your body.
Maybe the chest opened.
Maybe warmth traveled through you.
Maybe your breath changed.
Let your mind dwell in that moment for a couple of minutes here.
And if your mind wanders,
As minds do,
Gently bring it back to the aspects of the story and the feeling of receiving the gratitude.
And as you rest in this feeling,
Notice how your breath,
Your heart rate,
And your posture may soften.
I don't know about you,
But I could stay there for a long time.
That feels so good.
And it makes me think about how doing acts of kindness is so paramount to our well-being because of how good this feels,
Because of how much it elevates us.
And so as you're ready,
If you want to,
You can begin to wiggle your fingers and toes.
Also feel free to bask here in this goodness as long as you'd like.
If you want to come back with me,
You can begin to flutter your eyes open as you're ready,
Bringing your awareness back into your body,
Taking one more deep inhale and exhale fully.
And if you want to,
You can jot down what that was like for you in your journal.
And I invite you to send gratitude to yourself for taking this time,
For showing up with openness.
And if you feel moved,
Send some gratitude to someone who helped you in this story,
To the person you recalled.
And I'd love to hear what you noticed,
If you'd like to share how you feel,
How that practice was for you,
Perhaps compared to how you previously used to approach a gratitude practice or when you simply think of things you're grateful for.
Did you notice any difference?
Bye for now,
My friend.
