Welcome!
This meditation focuses on gratitude.
Begin by becoming grounded,
Settled,
Focused.
Find a comfortable seated position.
Rotate your spine as if you were the connection between earth and sky.
Gently close your eyes.
Feel your whole body be at ease,
With hands resting on your lap or thighs.
The palms may be up in a receptive position or palms down,
Which is more grounded.
Take a deep breath in through your nose,
Pause,
And release it slowly out through your mouth.
Repeat your breathing like that several times.
When you are ready,
Let your breath resume its natural rhythm.
Allow yourself just to be here.
How often do you start the day in your head way before the day actually starts?
That may be happening right now.
To help,
Let's get grounded.
Be in your own space.
Think of being in a bubble,
And there's nothing here but you.
As you are in that bubble,
Your mind may start to pull you into the day.
When that happens,
Bring yourself back,
Focusing again on your breath,
Just being in your bubble.
Everything in your life has led you right here,
Right now.
Be present in your breath in this room,
In that bubble.
Fear,
Guilt,
Shame,
And remorse can be part of your past,
Present,
And future.
In this moment,
There is no future,
There is no past,
Just you being present.
Gratitude is a sincere,
Heartfelt appreciation for all that you experience.
For most people,
It is a warm feeling of thankfulness towards the world or towards a specific individual.
The person who feels gratitude is thankful for what they have and does not constantly seek more.
Addictions take a toll on the body,
The mind,
The emotions,
And the spirit.
Addictions can also take a toll on your ability to express gratitude.
There is so much to be grateful for.
A grateful heart understands that no matter what has happened,
You are safe here and now,
Embracing all that is good.
Repeat softly with me,
I am grateful.
I am grateful.
I am grateful.
This gratitude can extend to everything in your life.
As you experience difficult people in your life,
Be grateful for their example of how not to be in the world.
Repeat softly with me,
I am grateful.
I am grateful.
I am grateful.
My grateful heart will not hold hatred.
My grateful heart will have compassion.
My grateful heart knows faith.
My grateful heart will be hopeful.
My grateful heart will be happy.
Bring to mind family,
Friends,
Events in your life.
Let yourself experience gratitude and appreciation for it all,
No matter what.
Gratitude is not easy,
But it is simple.
I am grateful for the beauty in a blade of grass.
I am grateful for the sunrise and sunset.
I am grateful for my recovering community.
Find your gratitude gently in your awareness and in your heart.
As we come back to this room,
Shift your awareness to your body and breathe deeply.
Feeling your belly and your chest expanding and relaxing,
Relax the shoulders,
The hands,
The arms,
Relax the body.
Slowly start to move your body.
Feel your feet,
Wiggle your toes,
Gently move your fingers and perhaps roll your neck.
And when ready,
Slowly open your eyes.
After this meditation,
If you are near others,
Perhaps you can turn to them,
Smile and simply say thank you.
Thank you for being you and thank you for being here.
I am grateful for your kind attention and I wish you many blessings and peace within as you move forward one day at a time.
