This meditation will guide you into a deep felt fully embodied state of gratitude and love.
And it's a meditation that's best done sitting in an upright position with your spine straight.
So take a moment to come into a comfortable position and then gently allowing your eyes to let the whole face be soft.
As you let your eyelids be heavy,
Eyes just rest in their sockets and melting away any expression of your face.
So declenching your jaws,
Letting your lips be soft,
Even a tongue inside your mouth completely soft and relaxed,
Forehead soft.
Just letting a sense of ease flow over the face and from your face downwards into the whole body.
Just noticing that ease and relaxation as you sit here.
Finding that grounded solid seat as you feel the points of contact of your body and the earth beneath you and allowing the body to be heavy.
And at the same time still feeling an elongation in the spine.
So feeling that straightness,
Feeling that strong back and at the same time the softness in the front of your body.
So that softness in the face but also a softness in the area of your chest and openness there.
Softness in the belly and within that softness while keeping the back strong.
Feel the soft belly and chest gently move as you breathe.
So no need to change the style of your breathing.
Just noticing those natural waves,
Those continuous movements of a rise every time you inhale and a gentle release every time you exhale.
Just allowing that softness in the front of your body to be moved by the waves of your breath.
And while we keep feeling into those movements,
Into that softness,
Let's bring to mind something that you're grateful for.
Let it be the first thing that comes up,
Whether that's something big or maybe just something very small.
And let the feeling of gratitude fill your whole body.
Instead of making this a mental exercise,
Really start to feel that sense of gratitude.
Feel every inch of your body,
Really feeling into it as you let it fill you up.
Completely feeling the gratitude for this one thing.
And while keeping this one thing in mind,
Mentally repeat after me to it,
Thank you,
Thank you,
Thank you.
Letting those words,
That feeling of thanks echo in your body.
What is it like to rest in these sensations of gratitude?
To really become the state of gratitude.
Allow it to open you up.
Now let's stay within this open state.
As you focus your awareness into the space of your energetic heart.
So that's just moving into the body from your chest bone.
We keep resting in that gratefulness.
Just occupy your heart space with your awareness.
Completely aware of that space of your heart.
Take a moment to notice what that is like.
What does your heart feel like right now?
Is there anything prominent,
Present?
Does it feel calm to rest awareness here?
It might sometimes feel a little overwhelming.
And some days we feel little at all,
Maybe a little numb,
Or maybe a plenty plentitude of sensations.
No matter what your experience is in this moment,
Just feeling in.
Just observing.
Getting curious.
Completely inhabiting the space of your heart.
Feeling it from the inside out.
And with our presence still resting here in our heart space,
Let's bring to mind this time a living being.
Maybe a person,
Maybe an animal that you feel grateful for.
The first being that comes up.
And again,
Let that feeling of gratitude for this being fill you up.
Embodying this gratitude.
Really letting the body be filled with that sense of deep,
Deep gratefulness for this being.
Embodying the gratitude completely.
And notice what happens with the energetic heart space.
Letting the love,
The gratitude for this being pour into you,
Over you,
Fill you up.
Energize the heart.
Let it beam with love.
And allowing that radiant,
Loving energy to spread all around the body.
Let the heart nourish your whole body,
Your whole being,
As you dissolve in this potent state of deep felt gratitude.
Now let's amplify this state even a little deeper,
A little wider,
As you start to bring up the love for yourself.
A sincere state of deep,
Caring,
Nurturing love for your whole being.
Letting thoughts,
Analyzing or even criticizing this just pass by.
Don't pay any attention to them.
Just let yourself instead be absorbed in the feeling,
The sensation of this state of self nurturing,
Caring love for yourself.
In every cell of your body.
And in this beaming force of love,
Repeat the following statements mentally after me,
As you feel their effect in your whole body.
I am filled with gratitude for this life.
I am grateful for the lessons that I have learned.
I am open to give love,
To receive love.
I am loving awareness.
Let the potential of those statements echo in your whole system.
Feeling the loving energy in and around you,
Holding you,
Holding you,
Guarding you,
Opening you into new states of being.
Very gently start to feel the weight of your body again.
Feeling where the body meets the earth.
As you slowly get ready to move through the day with this refreshed,
Reawakened,
Loving heart.
Notice this beaming effect of gratitude within yourself and around you.
And just remember that you are worthy of all the love in the world.
Embody that knowledge as you move through your day today.
Thank you.
