Welcome to the Filling Your Cup Guided Meditation,
A visualization exercise to help you find peace and gratitude as you fill your spiritual cup.
Take a moment to settle in.
Close your eyes and begin to relax.
Allow your breathing to take place naturally.
Take a moment to settle in again.
Clear your mind.
The goal isn't to rid your mind of all thought,
But to encourage a smooth flow of breathing.
With each in-breath,
Set an intention to invite mental and spiritual peace.
Let go of any tendency to overthink this process.
Set aside any stress or anxiety.
Release anything that distracts you from this experience.
Now take a deep breath in,
And as you exhale,
Bring all of your attention within.
Notice your breath.
Notice how your body feels.
Every breath is taking you deeper and deeper inside yourself.
The outside world is disappearing,
And you welcome a changing environment.
You're surrounded by different shapes and colors that brighten and sharpen as you look around.
See yourself in a lush garden,
Surrounded by bright green bushes.
There are beautiful statues and vibrant plants and flowers.
Remain in this space and take a moment to soak in your new surroundings.
You are the creator here.
Dig deep into your imagination and paint this scene.
Allow your creative juices to flow.
Feel the soft grass beneath your feet.
Hear the birds flutter and sing in the trees.
Breathe in the fresh,
Crisp air.
Make this vibration real.
Now let's take a walk together.
Walking slowly forward,
You notice a path before you.
Its stones are smooth,
Glistening in the sunlight.
Step onto this path and continue walking forward.
It's okay to be curious about where the path will lead.
With each step,
You notice that you are becoming more and more relaxed,
Peacefully following this gently winding path.
Soon you hear trickling water and find yourself before a great stone fountain.
Take a few moments to visualize this fountain,
Noticing the subtle details,
The curves,
The color of the streaming,
Splashing water.
You know that the water in this fountain is here to refresh you and you eagerly cup your hands and dip them into the flow.
Bringing your hands to your lips,
You sip the water,
Drinking every last drop.
You feel overwhelmingly grateful for this water,
A deep appreciation you have never felt before.
You're so thankful for this healing and rejuvenation,
Thankful for the opportunity to give your body what it needs.
Once more,
Cup your hands and gather more water,
Drinking more slowly this time as you continue to express gratitude for this experience.
This fountain inspires you to appreciate the gifts in your life.
It never runs dry as long as you keep gratitude alive in your heart.
Feel the water flowing through your body,
Inspiring even more gratitude to arise within you.
Imagine the water that flows from this fountain is touching everything in the garden,
Nourishing it,
Seeping down into the soil and traveling up the roots of every plant,
Every flower,
Providing water for the birds and the small animals that call this garden home.
Notice the way the water invigorates these living things,
The way it enlivens your body,
The grass beneath your feet is supple,
The trees above you are strong,
Their leaves glistening in the sun.
Fill your hands again and fill your own cup of gratitude.
Express thanks along with all of the living things around you.
There is enough for everyone.
Enough love,
Enough joy,
Enough space,
Enough peace of mind,
Enough grace,
Enough goodness,
And you're always welcome to come here to this peaceful sanctuary to fill your cup.
Anytime you've forgotten to appreciate the very essence of life,
You're called here to bask in this divine experience of receiving and expressing gratitude.
Bring to mind all of the areas of your life that can use a sprinkling of gratitude.
Hold them in your mind's eye as you breathe easily and hold the water in your cupped palms once more.
Now gratefully pour the sacred water on areas of your life that feel weak or stagnant or impure.
Pour over any stuck energy in your home,
Work,
And your relationships.
Allow the water to heal and rejuvenate these areas.
Envision your life perking up and blossoming with renewed energy.
Appreciation flows effortlessly from you,
As effortlessly as the gentle water flowing from the fountain.
Breathing easily,
Simply enjoy your time in this garden for the next few moments,
Peaceful and relaxed.
Hold this vision and these feelings.
Now it's time to bid the garden goodbye.
Once more expressing thanks for this experience and then slowly following the pebble path back to the beginning.
Allow the garden to fade from view with your next exhale.
Take a deep breath in as your current surroundings materialize around you,
Opening your eyes.
Always remember that you can return to this garden whenever you would like to fill your cup with peace and gratitude.
Until we meet again in stillness,
Find peace and be well.
And so it is.
