Welcome to this Breath of Gratitude evening meditation.
Find whatever position feels comfortable for you in this moment,
Whether you're laying down or seated or already in bed,
Ready for a good night's rest.
Ground down into this moment,
Releasing your day,
Releasing your week,
Releasing your life as you step into this presence,
Coming into full awareness of where you are.
The surface beneath you,
Maybe the warmth of your sheets,
The softness of the bed,
The clothes on top of your body,
The sounds all around,
The background noise,
Maybe even the restless mental chatter still happening.
You are here,
Fully in presence,
Knowing and trusting that you're exactly where you're meant to be.
Give your mind permission to be at ease.
Give your body permission to be at ease.
And let's take a full breath in through the nose and lengthen the body,
Softly exhaling.
If you're sitting,
Starting to elongate the body as if you were the connection between the earth and this nighttime sky.
Taking another gentle inhale into the belly,
Into the chest,
Pausing for a moment at the top,
And softly exhaling,
Letting the body ease into this moment,
Ease into this environment,
Acknowledging the day has come to an end,
And you can now rest in ease,
In peace.
Taking another breath into the belly,
Into the chest,
Inviting in a pause at the top,
And softly exhaling,
Easing into the surface beneath you a little bit more,
Allowing the body to become weightless.
Just imagining that you're floating on clouds,
Slowly drifting away,
Coming home to this presence at the end of the day,
As we allow our bodies to lie here,
Ground and settle.
Taking another breath into the body,
And as you exhale,
Let go a little bit more and more,
Elongate the exhale.
Gently inhaling again,
Pausing the breath for a moment at the top.
As you exhale,
I want you to notice that thought and the breath are now coming from the same place.
As soon as you hold your breath,
There is no thought.
As your breath resumes and the thoughts continue,
You're now aware of the place where the thoughts and the breath cannot touch.
We take a deep inhale into the body,
Pausing at the top,
Noticing this presence in between As you exhale,
Pausing at the bottom,
You can still hear it,
And notice the alive presence you weren't aware of before.
Slowly breathing in,
And slowly breathing out,
Becoming a witness to the silence between the breaths,
Between the noise,
Between the thoughts.
Allow every inhale to fill you up with this softness,
This life force energy.
Imagine breathing in light on your inhalation,
Bringing in this moment and life and space within the breath,
And when you exhale,
Exhale gently,
Releasing any tension,
Any stillness from the day,
Any heaviness from the body,
Experiencing what it means when you truly let go,
What it feels like for the body to let go.
And come to an ease,
Inhale,
And this light,
This presence approaches you,
Hold that inhalation and this light and divinity remains with you.
As you exhale,
You approach this presence,
And as you pause before you inhale,
You surrender to what is here in this moment,
Allowing the body now to take over and determine the length of the breath at its own natural rhythm,
Peacefully,
Calmly,
Slowly,
And gently.
Awareness of the breath,
Awareness of your posture,
Begin to intentionally generate a deep sensation for gratitude for the breath itself,
Maybe even inviting some gratitude for the day and the small things that have happened,
One of the few things that has nothing to do with anybody else,
Just you and your life,
That happened to you today,
That you can be grateful for,
And then once again,
Bringing that gratitude to the breath itself.
As you watch and notice the breath moving in and out through the nose,
Remember how precious this one breath is,
This next one too,
Inviting the spaciousness of awe and wonder as you sit with the next few breaths,
Bringing attention to your heart,
Feeling your heartbeat,
Your pulse,
Noticing in this silence where the breath and the heart still have so much to say,
Aware of the breath,
But noticing and listening to the heart,
Bringing in this awareness of the miracle that is the heartbeat,
Noticing the miracles that lie within each inhale and each exhale,
And the abundance that happens naturally without us forcing or controlling,
Trying to make ourself breathe,
It happens naturally,
Its own natural rhythm,
Still aware of the breath and the heartbeat,
Draw your awareness to your human body,
To your human body,
Here,
Alive,
All the organs and trillions of cells working together to keep us breathing,
To keep us resting,
And to keep us active,
Alive,
Functioning,
Your entire body is doing the work on its own now,
Breathing in and breathing out,
Understanding the breath,
Becoming the breath,
Becoming this heart beating,
Noticing whatever that arises,
What wants to be seen,
What wants to be felt,
Noticing without the attachment to it,
While noticing the uniqueness of this breath,
Of these emotions,
Of these thoughts,
Of these feelings,
Of this body,
The fortune of our human birth,
Abundance is your birthright,
That you can always rest in at the end of your day,
Welcoming in the softness,
Cultivating a gentle awareness,
Feeling this gratitude,
You have everything you need to find happiness and joy within,
Here within this body,
You have everything you need to heal,
To manifest,
To feel this inner peace,
This infinite capacity within you,
The infinite offerings of potential,
The infinite possibilities and opportunities,
Recognizing that in this essence,
In this restful state,
We are beyond the body,
We are beyond the body,
We are this oneness,
This stillness,
This presence that is in all things,
Allowing your body to drift off and your mind to follow,
Allowing the body to feel your smile,
To feel your life,
To feel your gratitude,
Resting in this true nature,
Drifting away,
Remembering that you have all that you need,
Resting in gratitude,
And within each breath keep coming back to this wonder,
This magic,
This beauty,
Your body thanks you,
Your heart thanks you,
This life thanks you,
Have a good night,
And namaste my friends.
