Please sit down comfortably on your chair or on the floor.
Now first let's take a big belly breath to settle into our bodies.
Breathing all the way into your belly and exhale all the way out.
Inhale completely and inhale again all the way into your belly,
Exhale breathe out.
Let's just do it one more time,
Inhale and exhale.
Now feel free to close your eyes if you haven't done so already.
Let's feel our body first,
Feel your feet on the ground,
Notice what it's like.
Now we are going to move our attention upwards,
Notice where your ankles are,
Notice what you notice and have the experience and as you keep breathing bring up your attention to your knees,
Your right knee and your left knee.
Now move your attention up to your thighs,
To your hips.
Notice how the chair or the floor feels against your butt and keep breathing deeply as you move your attention.
Now allow yourself to move your attention up towards your back,
Your lower back,
Mid-back,
Your shoulder blades,
All the way up to your neck.
Now take a big breath again and allow yourself to relax your neck and your shoulders.
Imagine the tension going out of your body and your shoulders as you exhale gently.
Now move your attention up to your head,
To your crown chakra,
Your face,
Your eyebrows,
Your eyes,
Your nose,
Your mouth,
Your ears,
Your throat.
Now move your attention down throughout your arms,
Feel your upper arms,
Elbows,
Move your attention towards your wrist,
Your thumbs,
And your fingers,
Feel each one of your fingers taking your time.
Have this experience and gently move your attention to your chest and to your lower abdomen.
Allow yourself to further settle into your body and keep breathing.
Now move your attention to your heart center and send the energy of the gratitude.
Imagine the warm energy going through your body to your heart center with your attention.
The energy goes to where our attention is and our heart is always there for us.
It has always been with us during wonderful times as well as difficult times.
Allow yourself to just be grateful for that.
Imagine golden color in your heart center and this color of gold will attract the energy of healing,
Gratitude,
And compassion.
Keep breathing and keep your attention on your heart center.
If you notice any other color that does not feel in line with the highest vibration of your heart center,
It can be something like gray cloud or darker colors,
Allow that color to go out with your exhale.
Inhale deeply.
Exhale,
Let the old energy out.
As you let this gray cloud go out,
There will be more and more space for the golden color that increases the vibration of your heart center.
Keep exhaling the outstated energy and have this experience of your heart center attracting more and more energy of compassion,
Love,
And joy.
If this energy wants to expand,
Allow this energy to expand and circulate throughout your body with every breath and every heartbeat.
Stay in this experience for a few moments.
Now imagine that there is a flower of gratitude in your heart.
Maybe it's still a small blossom.
Allow this flower to open up in your heart.
Let it take its own time to open up.
With every breath you take,
This flower is opening up little by little.
Have this experience.
What is it like to feel and experience this flower opening and growing inside your heart?
Notice your experience and just let it go.
Keep breathing as you do this.
Now this flower has a stem.
It's going down,
Reaching to your lower abdomen where there is a fertile soil for this flower.
Allow this flower to take deep roots inside your lower abdomen.
With every breath,
Allow it to take deeper and deeper roots inside yourself.
You might have a sense of grounding as this flower takes roots.
You might feel the comfortable weight of your body.
Allow all of that body and all of that sensation to just sink in.
Now put both of your hands on your lower abdomen,
Letting our body know that we would like to store this energy there.
Breathe deeply into your lower abdomen and breathe out.
Make a small circle with your hands on your lower abdomen.
Bring your attention back to your body.
Feel your fingers,
Your arms,
Your hip,
Your feet on the ground.
And as you take a big breath,
Allow yourself.
Slowly open your eyes.
Take all the light in.
Now feel free to stretch your body a little bit.
Fully coming back to this present moment.
Thank you for joining me for this meditation.
Take care.
