Welcome to day 4 of the Heart Workers 21 Day Meditation Journey.
Sit with a straight spine or lie down.
Relax your shoulders.
Rest your hands on your knees.
Close your eyes.
And take this time to connect with your own body.
Without trying to change anything.
Welcome the sensations and emotions that are present in your body and your mind right now.
Don't judge anything.
Don't judge anything.
Turn your attention now to your breath.
And on your own take a few deep breaths to let yourself relax.
Relax.
On your own take a few deep breaths to let yourself relax deeply.
Now make no attempt to control anything.
Simply observe your breath as it flows in and out naturally.
Feel your breath as it flows into your nose.
As it moves into your throat.
Your chest.
Your belly.
Gratitude is a healing tool.
It can give meaning to each moment of our life.
Pause your attention on the first seconds of awakening in the morning.
Connect with this feeling of being alive.
Can you feel that pleasure of traveling from your dreams at night to our visible world during the day?
Could that be a first reason to be grateful in the morning?
Being alive?
Being alive?
Now think of the hot water of your shower flowing on top of your skin,
Waking up every muscle and every cell of your body,
Gently and warmly.
Think of a glass of water or the mug of coffee going through your mouth first thing in the morning.
Feel how it awakens your sense of taste,
How it gives an indication to your body that the day has just started and that it is full of promises.
Can you look at that moment when you connect with a friend or a colleague with whom you feel heard and seen?
Breathe through this moment of deep connection and allow your emotional state to be grateful for this experience.
If you are going through a difficult time right now,
Connecting to those simple satisfying moments of life is your best bet to return to kindness and appreciation of life.
Look for the simple moments of bliss and take a minute to recognize them throughout your day.
Now place your attention on three persons you are grateful for.
Thank them for what they bring to your life.
Express your gratitude with simple words.
Don't try to flatter them.
Instead,
Connect with your hearts and tell them how you feel.
Now let's repeat three times in your mind today's affirmation.
I am grateful for my life.
I will remain silent now for a few minutes.
You can turn your attention to your breath,
Noticing each inhale and each exhale.
Or simply rest into the quiet.
I am grateful for my life.
I am grateful for my life.
I am grateful for my life.
I am grateful for my life.
I am grateful for my life.
I am grateful for my life.
I am grateful for my life.
I am grateful for my life.
I am grateful for my life.
I am grateful for my life.
I am grateful for my life.
I am grateful for my life.
I am grateful for my life.
I am grateful for my life.
I am grateful for my life.
I am grateful for my life.
I am grateful for my life.
I am grateful for my life.
I am grateful for my life.
Slowly begin to reawaken and notice how calm you are.
Allow your awareness to turn slowly to your body.
Feel the floor beneath you.
And allow each part of your body to reawaken slowly.
And as you move forward throughout the rest of your day,
You might notice the shadow arising again.
When it happens,
Calmly look at it and with equal ease,
Try to revisit today's affirmation as often as possible.
I am grateful for my life.
Gently now,
Open your eyes.
Welcome back to your awakened hearts.
Namaste.
