Hello and welcome to this evening gratitude meditation.
My name is Doris and I'll be guiding you through this meditation today.
Before we get started I invite you to perhaps take a comfortable seat,
Whether you want to support the hips or maybe choose to sit on a chair or on your sofa or perhaps you're already lying down in bed.
Just finding anything that feels comfortable and somewhere where you'd like to stay for the next few minutes.
As you're getting settled perhaps you want to close your eyes or maybe just keep a soft gaze.
Allowing the face to be soft,
The jaw relaxed,
Shoulders relaxed.
Just taking a few breaths here as you get settled and center and ground yourself.
Then I invite you to bring your awareness into your heart space.
Maybe you want to place your hands on the heart space or maybe hug a pillow in or place a blanket on that area of the body.
Just completely up to you how you want to draw your awareness there.
Maybe feeling either the warmth of your hands or the prop against your heart space.
Maybe you can notice how the chest lifts with every inhale and lowers on the exhale.
Connecting to your breath and also connecting to movement that happens within our heart space.
A space where there is constant energy flowing in and out.
Whether that's through the breath or through the heartbeat.
This pulsating organ vitalizing,
Nourishing,
Loving.
Gifting yourself a few more breaths in silence here.
Feel thatThrow up back again.
And then I invite you to imagine a sphere or maybe it's your pulsating heart that you want to envision.
Just any 3D shape within the heart space that is vibrating and pulsating with love and empathy and gratitude within you.
And maybe you want to connect that pulsating sensation with your breath.
As you inhale the sphere or whatever element you've chosen becomes a little bit bigger and then shrinks just a tiny bit on the exhale.
Keeping control of that pulsating notion.
Allowing the breath to be in charge.
Saying with this sensation just for a few more rounds of breath.
And then slowly allowing the breath to just flow naturally as you maintain the connection to your sphere.
That pulsating organ within your heart space.
And then perhaps as you envision the sphere the shape starts to become bigger and bigger.
It starts to grow and expand.
And you're in charge of how fast and how big your element grows.
It can stay within the heart space or it can start to expand beyond your body.
And you can choose the colour,
You can choose the shape,
You're in control.
And there is no end for how big your sphere can grow.
How big your gratitude,
Your empathy and your love for this world is.
There are no boundaries.
Maybe the sphere becomes bigger than your body.
Maybe bigger than the room you're in.
Maybe expanding past the imaginary.
And maybe you can feel other people's energy and gratitude.
Joining your sphere if you'd like them to.
Or maybe you're simply expanding it to other people,
The people that you want to include.
Now you can also just be by yourself here and doing this for yourself.
Staying with your awareness in your heart space,
The centre of it all.
And then gently coming to an end here.
And allowing your sphere to stay the size that it currently is.
Knowing that this is simply an idea and that it doesn't describe how grateful you really are.
And then that sphere,
That element slowly starts to reduce back towards the heart space.
Taking your time to bring it back into your heart space.
No rush.
Taking it at your own pace.
And then eventually your sphere is going to come back where it all started.
Staying connected to this pulsating energy within you.
The source of all gratitude,
Of all love,
Of all empathy.
Where you have so much to give,
So much to share.
And something that was touching other people too.
And maybe you want to imagine that everyone that is surrounded by your circle can feel your gratitude,
Can feel your love and can feel your empathy.
And then slowly this sphere is going to start to dissolve.
Knowing that it's still there,
That we're simply letting go of the invisible image.
Connecting to the breath and your heart space once again.
And gifting yourself a few more rounds of breath.
And then I invite you to draw your awareness into the physical sensation.
So maybe you can feel the breath coming and going as the chest lifts and lowers.
Or maybe you can feel the touch of your hands or the warmth of a pillow or your blanket.
Maybe you want to exhale through the mouth to let go of anything that you might still be holding.
Any tension or any attachment that you want to let go.
And simply gifting yourself perhaps an internal or an external smile as a sign for all the gratitude that you have to give and that you just shared.
Perhaps you want to open your eyes from here.
Gently letting go of your hands if they're placed on your body.
Maybe stretch or gently start to move again.
Thank you for meditating with me.
Namaste.
