Hello and welcome.
Today we're going to do a simple breath work and gratitude meditation.
For the next 10 minutes or so we want to try and stay as present as we can,
Using our breath,
Awareness of our body and focusing on this audio.
You can be sitting up or laying down and when you're ready,
Closing your eyes.
We'll start out with some box breathing of four seconds in,
Four seconds holding,
Four seconds out and another four seconds hold.
If you've found that you've drifted off in thought at any point,
Just coming back to your next breath.
Breathing in with me in three,
Two,
One,
In two,
Three,
Four and hold two,
Three,
Four and out two,
Three,
Four and hold two,
Three,
Four and in two,
Three,
Four and hold two,
Three,
Four and out two,
Three,
Four and hold two,
Three,
Four and in two,
Three,
Four and hold two,
Three,
Four and out two,
Three,
Four and hold two,
Three,
Four and in three,
Four and hold three,
Four and out three,
Four and hold three,
Four and in and hold and out and hold and in and hold and out and hold and in and hold and out and hold in hold and hold in hold and hold in hold and hold in hold and hold in hold and hold in hold out hold in hold out hold in hold out hold in hold hold returning to your natural breath flow.
Perhaps noticing a bit more calm and a bit more ease in your body and in your mind.
Noticing the benefits of calming and oxygenating your body as we've just done together.
Allowing that ease and that calm some space to grow and expand.
Now picturing bright yellow light hovering just in front of your eyes and while doing so allowing a sense of gratitude to grow within.
Bringing to mind someone or something that you feel a sense of gratitude and gratefulness for and as you do so the yellow ball of light starts to expand as well and soon it's around your entire body as it continues to grow bigger and bigger until all you can see and feel around you is bright yellow light and soon it's as big as the sun and as you look around above below there are thousands of these big yellow suns and all there is is you and these beautiful lights coming back into your body wriggling your toes wriggling your fingers and opening your eyes when you're ready and that's the end of our meditation
