Welcome to Meditations with Hanya.
Today we'll be discussing gratitude,
Not just for yourself,
But for others.
But let's start how we usually do,
In a comfortable position,
Maybe seated.
Maybe you need to lie down.
But allow your awareness to drift inward for a moment.
And just notice the simple fact that you are here,
Alive,
Breathing,
Supported in this present moment.
Take a slow,
Deep breath in,
And a long breath out.
Let your shoulders settle.
Allow your jaw to relax,
Your hands to soften.
Maya Angelou said,
This is a beautiful day.
I haven't seen it before.
This wonderful concept of seeing the world anew,
Brings a deeper sense of gratitude,
To the area right around your heart,
That can sometimes feel heavy,
And can sometimes feel full of fear.
When gratitude enters this space,
It can melt even the most dense block of ice.
It can relax even the most contracted muscle.
It can soften even the hardest stone.
It brings new love and energy,
Into every moment and space.
When you see the world through this clear lens,
Your deeper appreciation for life amplifies.
And although you have your own path,
Gratitude is that reminder,
That you do not move through this world alone.
There's a quiet truth,
That you have been supported by countless threads of care.
Start by turning your awareness to yourself.
Imagine seeing yourself with a new lens.
Can you feel gratitude in your heart space?
Can you thank yourself,
For all that you've been through?
And how far you've come?
And even with all of your flaws and imperfections,
Can you recognize your innate kindness,
Your inner beauty,
Your loving nature?
This is where gratitude begins,
With you.
But let's expand this awareness,
To include the people in your life,
Who keep you going.
Start by thinking of a person,
Who's dear to you.
Someone who has touched your life in a meaningful way.
It might be someone close to you,
Someone who helped you along the way,
Or even a stranger,
Whose kindness arrived when you needed it most.
Picture their face in your mind's eye.
See them with fresh eyes,
And maybe say to yourself,
This is a beautiful person.
I recognize their innate kindness.
I can see their inner beauty,
And their loving nature.
I feel so much gratitude for this beautiful soul in my life.
And as you lovingly hold this person in your awareness,
Feel that subtle warmth,
That arises in your heart.
Notice how recognizing their presence,
Brings you a sense of connection.
Every kindness you've received,
Big or small,
Has shaped you.
Every moment of understanding,
Every shared laugh,
Every hand offered in difficult times,
Is a part of the foundation,
Beneath your feet.
Allow yourself to feel grounded here,
With this foundation.
Let yourself breathe into this realization.
Feel how gratitude softens your heart,
And creates space,
Where heaviness and tension,
Might normally live.
Gratitude shifts your focus,
From what is lacking,
To what you have received.
With every breath,
Honor those people that have helped you grow.
The ones who loved you,
Challenged you,
Taught you,
Or simply showed up.
Take a final deep breath in,
And as you exhale,
Gently offer a silent thank you,
To all who have walked with you.
And carry this feeling with you.
Gratitude is not just something you feel,
It is a way of seeing the world,
All anew.
A lens that widens with every grateful thought.
Now bring awareness back to your body,
And when it's right for you,
Start to take small movements,
And gently open your eyes.
Come back to this space.
Thank you for practicing with me.
Namaste.
