Hello,
Thank you so much for your presence.
Welcome to our space today.
My name is Diana.
I am a Mind-Body Connection coach,
A psychosomatic specialist,
And a meditation teacher.
Find a comfortable position,
Whether it is seated or lying down.
Just make sure that your spine is straight,
That your diaphragm,
That your ribs can move freely.
You can breathe deeply.
You may close your eyes or soften your gaze,
Whatever feels better for you.
And just check in with yourself,
Your emotional state,
Your mental state,
Whatever is present for you right now.
Acknowledge that.
And do not label it as positive or negative.
Simply let it be here with you.
And set an intention to reflect on your past year,
Expressing gratitude for experiences,
Lessons,
And growth.
And you guys have quite a lot of freedom in this meditation,
How you would like to reflect on the past year,
Whether you would like to go in your mind from one month to another,
Or simply working with the highlights that pop up in your mind randomly.
Whichever works for you is the best.
And I will be asking you some questions or giving you some prompts,
So you may recall these moments to be grateful for right now.
And if you wish so,
You may also journal on that with a pen and paper,
All of us together.
So recall the hopes and dreams that you had for this year.
What were you excited about?
What you dreamt about?
And be grateful to yourself for having these dreams and hopes that drive you forward,
That contribute to your life.
You may list as many as you want or as little as you want,
Maybe just one will be perfect.
And reflect on any challenges that you faced during this past year.
And be grateful to yourself for how you overcame them,
For how the situations resolved for you.
And even if it wasn't something you were expecting or the outcome that you hoped for,
You are here with us right now today.
And it means it worked out.
It worked out the best way possible.
Believe that.
Focus on moments of growth and learning during this past year,
Something new that you have learned about the world,
People,
Or yourself,
Perhaps professionally,
Or about your hobbies.
And feel this gratitude.
Recall any acts of kindness or compassion that you experienced or shared during this past year.
And let a gentle smile curve your lips.
Your heart soften a little bit,
Remembering those experiences or people who were with you.
And again,
Expressing gratitude to yourself.
Think about any fun or joyful experiences you had.
Not necessarily anything big,
But the moments,
The daily moments when you felt great at your best self,
Full of joy,
Or having fun like a kid.
Allow these memories of experiences bring you joy in the present moment.
Smile and reflect on any personal breakthroughs or achievements,
Something very meaningful that you have done during this past year.
In any sphere of your life,
In any form,
How these achievements or breakthroughs revealed themselves.
Consider any relationships that deepened or any new connections that you made during the past 12 months.
And visualize not only the people,
But also the connection that comes through you to this person,
From that person to you.
The connection that exists between you,
Between you both.
Send them love and gratitude,
Appreciation.
The light and the bright beam of light thanking them and feeling grateful for these connections.
Focus on any moments of peace and tranquility that you found during this last year.
Maybe the holiday vacation that you took,
Or the days off that you allowed yourself to rest,
Or your relaxing evening routine,
Whatever it is for you.
Moments of peace and tranquility.
And be thankful and grateful for these moments,
For these experiences,
And to yourself for experiencing them all.
If it feels good,
You may put your left hand on your chest area,
Your heart area,
And allow your heart to soften.
Feel the heartbeat.
Feel your heart opening up thanks to this gratitude.
Think about any creative projects or hobbies that you pursued during this last year.
Thank yourself for dedicating time to practice them,
For experiencing something new,
Or deepening your experience,
For being creative,
For allowing yourself to tap into that creative energy.
Reflect on any acts of gratitude or giving back.
Maybe the people who expressed gratitude to you,
Or how you were able to give back to your community,
Or family,
Or loved one,
Your pet,
Yourself,
Whatever it might be for you.
Allow yourself to feel this gratitude in your body right now.
All of the things that you've generated during our meditation,
Tap into the physical sensations of this feeling of gratitude.
And allow this energy to flow through you outwards.
And feel the space where you are now.
Flow and feel the city where you're in,
Your country,
Continent,
All globe,
And the whole universe.
And now you and every one of us is bathing in gratitude,
Including your gratitude.
How magical is that?
And silently or out loud,
Say thank you for everything that has been a part of your life during this past year.
Thank you to yourself.
Keeping these sensations and emotions that you've generated during our practice,
Bring your awareness back to the present moment,
To the room where you're in,
Your physical body,
Your breath.
If it feels right,
Open your eyes and fully arrive into the here and now.
I wish you guys to remember that gratitude is a very powerful tool that can transform your life.
And these are not just big words,
But this is the experience of millions of people.
And it is or will be your experience as well.
I wish you to have a life full of joy,
Peace,
And appreciation.
I wish you to incorporate this practice of gratitude into your daily or weekly routine.
And just enjoy life to the fullest.
Bye.
