Hello,
My name is Kim and welcome to today's meditation.
I'll be your guide for this gratitude meditation as we pause through breath and awareness to notice all the good that already exists right here,
Right now.
Let's get still.
Be content with what you have.
Rejoice in the way things are.
When you realize there is nothing lacking,
The whole universe belongs to you.
Lao Tzu.
This will be a longer meditation,
So get good and comfortable.
Sitting tall or lying down,
But keeping your spine straight.
I invite you to gently close your eyes and as Rumi,
The Persian poet says,
Close your eyes,
Fall in love,
Stay there.
Hands resting by your sides.
If you wish,
You can put one hand on your heart space and the other on your tummy.
Just make sure you are good and comfortable.
Comfort is love and love is comfort.
So make sure you're comfortable.
We will do three deep cleansing breaths.
Let's begin.
Take a nice long,
Slow,
Deep breath in and take an extra breath and hold it and slowly release it.
Take another nice long,
Slow,
Deep breath in and hold it and slowly release it with a sigh.
One more long,
Slow,
Deep breath in.
Slowly,
Let it go,
Let it go,
Let it go.
Now find the natural rhythm of your breath,
Your anchor,
Coming in and going out.
Wherever you find the breath easiest to feel or most pleasant,
Rest your kind attention there.
Letting this place of experiencing be your home,
Your home base,
Your anchor to the present moment.
Feel the breath moving in.
Feel the body relax.
Your mind is starting to calm.
Your breath is slow and easy as you journey deeper and deeper into yourself.
There's nowhere else to be.
There's nothing else to do except to be right here,
Right now,
In this sacred present moment.
Keep returning to your anchor.
Savor the stillness and the silence.
Now in this relaxed state,
Let us swim wildly,
Joyously in gratitude.
Ask yourself,
What am I grateful for?
What am I grateful for?
Who am I grateful for?
Put your hand on your heart space and whisper it if you wish,
So you can really feel it.
What am I grateful for?
Who am I grateful for?
Don't try to intellectualize it or come up with the answer.
Just listen,
Listen to your heart.
As Anne Sexton says,
Put your ear down close to your soul and listen hard.
Let the answers pour into you or better yet,
Pour out from you.
Who lights up your heart when you just think of them?
What are the things you used to pray for that you now have?
Listen deeply,
Anchored into the breath,
Steady and calm.
As you see the people,
Places and things you are grateful for float by like beautiful puffs of pink clouds in the sky,
Silently say,
Now take a nice long,
Slow,
Deep breath in and let it go.
Feel the abundance.
Feel the goodness of your life.
And as Piglet from Winnie the Pooh says,
He noticed that even though he had a very small heart,
It could hold a rather large amount of gratitude.
Take another nice long,
Slow,
Deep breath in and release it.
Let gratitude flow like a river,
Boundless,
Endless,
Plentiful,
Filling you up,
Small or large.
Whatever it is,
It's all one more long,
Slow,
Deep breath in and slowly release it.
We end this meditation with a full heart,
Overflowing with gratitude,
Thankful for the abundance now present in our life.
I'm grateful that you meditated with me today.
Be content with what you have.
Rejoice in the way things are.
When you realize there is nothing lacking,
The whole universe belongs to you.
