Today,
We will practice a beautiful,
Beautiful meditation called a gratitude meditation.
And we will practice it in a way of repeating phrases or mantras.
So I invite you to find a comfortable position that you've been using throughout this challenge.
I invite you to take a deep breath and feel the body as it rests on the surface of the chair or the floor where you're sitting.
Allow your breathing to be at whatever pace it is.
However it is,
It's fine.
We don't need to control the pace.
We're just connecting and observing our breathing so we can arrive at this place of calm and ease.
At times it takes us a little longer and at times we don't even get there.
Or at times we're there instantly.
It doesn't matter.
You're here.
You're spending the time for you.
Relax the shoulders and the belly.
Keep your back straight.
Once you're ready,
You may shift your focus to repeating the phrases that I will suggest.
You may adjust the phrases to your liking or your preference.
So the phrases that you will repeat in silence are,
I am grateful for this day.
I am grateful for my health.
I am grateful for my family,
For my friends.
Use what feels best for you at this moment.
You may adjust as I said.
So just two or three things that you're grateful for.
Now we'll repeat the ones that I invite you to say.
I am grateful for this day.
I'm grateful for my health.
I am grateful for my family,
For friends.
Repeat them over and over,
Slowly.
Connect to the sensation of fulfillment,
The safety,
The comfort that arises from acknowledging that we have these things.
I am grateful for this day.
I am grateful for my health.
I am grateful for my family and friends.
Continue at your own pace and style.
Take deep breaths as you need.
I am grateful for this day.
I am grateful for my health.
I am grateful for my family and my friends.
If the mind gets distracted with thoughts,
Gently return to repeat the phrases.
Just realizing that you got distracted is the biggest step.
So just return gently,
Kindly to repeating and sensing how it feels to be grateful.
I am grateful for this day.
I am grateful for my health.
I am grateful for my family and my friends.
Connect with the energy that arises.
Gratitude is one of the most beautiful meditations you can do in times of stress,
In times of anxiety,
In times of feeling sad.
Remember what you are grateful for,
What brings joy,
What brings meaning to each moment in life.
I am grateful for this day.
I am grateful for my health.
I am grateful for my family and friends.
As we allow gratitude to reign in our minds and our hearts,
We open ourselves to a meditative state of awareness and love.
