Hi there,
This is Komens from Mind Linker and today I would like to invite you for this 20 minute gratitude meditation.
Taking some time to cultivate gratitude and not just think of something we're grateful for but actually feel it in our body,
Actually notice it,
The feeling in our body,
The sensation.
So to start,
Let's find a comfortable position upright on your cushion,
Chair or couch,
Hands in your lap or on your knees and when you feel ready you can gently close your eyes and to arrive to this moment just taking some very deep breaths in,
All the way into the belly,
Breathing in,
Holding at the top for a moment and releasing,
Letting go.
Again,
Breathing in all the way,
Holding for a moment and exhaling,
Letting go,
Relaxing the body and one last time,
Breathing in,
Filling up your entire body with air and exhaling,
Holding for a moment and letting go.
Then let go of that forced breathing,
Come back to the natural flow of your breath,
Breathing in,
Breathing out,
Air flowing in,
Air flowing out.
Notice where in your body you feel the breath most clearly,
Is it perhaps in or around your nostrils,
The rising and falling sensation of your chest or maybe your belly rising and falling and simply stay with the sensation of the breath in your body and whenever you find yourself drifting off then just bring your mind back on the path and very gently take its hand,
Guiding it back to your breath and then slowly bringing the attention to the area of the chest,
Of your heart,
Noticing how your heart feels like right now and allowing the feeling of gratitude to fill your heart.
In fact,
What we just focused on,
What we just paid attention to is already something to be grateful for.
The feeling,
The sensation,
The depth,
The fresh air flowing into our body and flowing out of it,
Our breath,
Nourishing our body.
So taking a moment to stand still with gratitude,
Gratitude for our breath.
Without this breath and the following and the following after that,
We wouldn't be able to experience this moment.
So taking a moment to say thank you to your breathing and then taking a moment to drop into any sensations in your body,
Whether they are sensations of tension or relaxation,
Rising and falling,
Maybe warmth or coolness,
Just noticing any sensations that come up in your body right now and then just taking a moment to stand still with how amazing our bodies are,
How beautiful it is to have this vessel that is carrying us from A to B,
That is experiencing sensations,
No matter if they are a bit more difficult or more joyful and exciting.
Our body is taking on so many tasks without us even having to think of them.
It is digesting,
Our head is speeding,
Our blood being pumped throughout our body such that our muscles can work.
So taking a moment to say thank you to your body,
Thank you for having fought so many viruses and bacteria,
Thank you for being so strong,
Thank you for allowing me to experience so many things,
And just really feeling that,
Allowing that feeling of gratitude to spread throughout your body and then making it a bit more open,
Simply ask yourself the question,
What am I grateful for right now?
Could be something particular about your body,
About your breath,
An experience that you had or will have,
An opportunity that you've been given,
A person that you've been given,
A person that is close to you,
The feeling of sunshine or rain on your skin,
Whatever comes up really allow that feeling that comes up with it to spread throughout your entire body.
And if you notice yourself drifting off into stories that are not necessarily related to the feeling of gratitude,
Then that's completely okay,
Just again taking your mind by its hand and gently guiding it back on the path that we're on,
The path of feeling gratitude.
Asking yourself the question,
What am I grateful for right now?
And whatever comes up in you,
Really feeling that sensation,
Feeling that warmth,
Perhaps there's a tingling sensation coming with the feeling of gratitude,
Maybe a feeling of relaxation,
Of ease,
Just noticing that,
Taking that in.
What am I grateful for right now?
Just sitting with that question and sensations that come up with it for a moment longer.
And then slowly going back to the room by noticing the sounds that are around you,
Sounds inside of your room or outside of it.
Notice your feet making contact with the floor,
Your body making contact with the chair or the seat beneath you,
And allowing one last very deep breath in all the way into the belly,
Breathing in,
Holding at the top,
And letting go,
Breathing out,
And gently allow your fingertips and your toes to very slowly move,
Gradually make those movements a bit bigger,
Involving your feet,
Your hands,
And once you're ready you can slowly,
Gently open your eyes again.
Welcome back,
Thank you so much for your trust and for following this meditation,
And I hope you enjoyed the feeling of gratitude.
Have a lovely day and see you soon.
Bye-bye.
