Welcome friends,
This is Meditations with Hanya and today we'll be talking about gratitude for the body,
The mind,
And the heart.
Gratitude is the acknowledgement of all that sustains you,
All that keeps you going.
It's the recognition of the million factors that brought you to this point in your life.
You have made it this far and that in itself is something to acknowledge and appreciate.
As you find your comfortable seat,
Allow your nervous system to begin to settle with the full knowledge that in this moment you are safe and you are being held by the earth.
Bring awareness to your body,
Each and every sensation that is here in this moment.
The areas that feel tight,
Rigid,
Constricted,
Tense.
The areas that feel relaxed,
Soft,
At ease.
All of the sensations are here to keep you vital,
Strong,
And connected to your physical experience,
To remind you of your humanness.
Take a moment to acknowledge all of your senses that allow you to experience this world fully.
Thank your body for carrying you through this life.
Now bring awareness to the thoughts,
Each and every one,
That are streaming in and out of your mind.
A moment to just recognize your thoughts,
Exactly as they are.
Are they helpful?
Do they feel hurtful?
All of these thoughts your mind produces are here to protect you,
Even the difficult ones and maybe even the unskillful ones.
It's your mind's way of saying,
I'm looking out for you and I'm here for you.
Can you take a moment here to thank your mind for all the effort that it does to keep you safe here and protected?
And maybe tell yourself that you are okay right now,
That in this moment you are fine.
Offer gratitude and thanks to your mind and maybe speak to yourself kindly with loving words.
Tell your mind it can relax in this moment.
It doesn't have to work on overdrive.
It can rest.
Now bring awareness to your heart and the space around your heart.
A moment to think about all that your heart carries.
All the weight of each and every emotion,
Frustration,
Joy,
Fear,
Self-doubt,
Sadness,
Relief,
Strength,
Lightness,
True love,
Lost love,
Deep love.
Now bring awareness to the emotions that rise in and out of your heart space.
Emotions that are created from thoughts in the mind.
Emotions that have a physiological response in the body.
Take a moment to notice what the feeling is right now in your heart space.
Sit with that feeling for a moment and simply explore it.
Take a moment to thank your heart for all the effort that it does to protect you and your emotional self.
And maybe tell your heart that you are at ease and full of loving awareness.
Offer gratitude and thanks to your heart.
Speak to yourself kindly and with loving words.
Tell your heart it can rest in this moment.
You are not each and every sensation in your body.
You are not each and every thought in your mind.
You are not each and every emotion or feeling in your heart.
You are the compassionate witness.
You are the loving awareness that acknowledges the body,
The mind,
The heart,
Your whole being.
Gratitude is the ability to rest with that trust that life is full for you in this moment.
Can you rest in this moment?
Feel your wholeness.
Celebrate the ease of this moment in your beautiful life.
Now gently bring your awareness back to this moment.
Begin by making small movements.
And when it's right for you to gently open your eyes,
Come back to this space.
Thank you for practicing with me.
Namaste.
