In this brief meditation,
I'll be guiding you through a short grounding exercise and ending with a little bit of gratitude.
This meditation will be perfect for anybody who is short on time but looking to start their day off on the right foot or just needs a little bit of balance throughout their busy day.
To begin,
Get comfortable.
Allow the eyes to close.
Starting by checking in with yourself,
Noticing right here and right now how the body is feeling.
Any sensations that stand out to you in the body.
Noticing the thoughts,
The quality of your thoughts.
Noticing the emotions that are here with you right now.
No judgment.
Just simply noticing where you're at right now.
And tuning in to your senses.
Noticing the sounds around you.
Noticing the sounds that are closest to you.
Noticing the sounds that are furthest away from you.
Noticing the feelings in your body of being seated.
Feeling the points of contact between your body and your seat.
Along the back,
Along the glutes and thighs.
Feeling grounded from the feet.
Checking in with any smells that you can notice in your environment.
Getting in with any sense of taste that you may have in your mouth.
And coming deeper into the body.
We'll start at the face and forehead,
Relaxing the muscles of the forehead.
Letting go of any tension around the eyes.
Unhinging the jaw and letting the mouth fall slack.
Noticing relaxation come through the neck and shoulders as the shoulders drop down away from the ears.
Feeling relaxation come down the arms all the way to the hands,
Softening the hands.
Feeling the chest and upper back,
The belly and mid-back.
Relaxing the hips and glutes,
The thighs,
The shins and calves.
And finally the feet.
The entire body is now a little more loosened up and relaxed.
Checking in too with the breath.
Noticing the pace of the breath,
The quality of the breath.
Not doing anything to change it,
Just noticing.
Now tuning in to the feelings in our heart.
I'd like to work to invoke a sense of gratitude within your heart.
In your mind,
Coming up with three things that you can feel truly grateful for today.
Whether it's your home,
Your family,
Friends,
Your work,
The outdoors,
A hobby you enjoy.
We all have so much to be grateful for even in the toughest of times.
And coming up with those three things in your mind and notice what happens in the area of the heart,
A sense of expansiveness,
A sense of fulfillment.
Notice as you focus on these feelings of gratitude,
How a slight smile starts to come across your face,
The lips and the corners of the eyes just slightly turn upward.
Continuing to focus on this positive feeling of gratitude that you have.
When you're ready,
You can take a nice big breath in through the nose,
Filling up the lungs,
Holding for the count of three,
One,
Two,
Three,
Then releasing through the mouth.
Ready to reenter your day feeling grounded and full of gratitude.
Enjoy.
