Welcome.
My name is Mary Kay and I am so grateful that you chose to meditate with me today.
As you may know,
Meditation offers many health benefits,
Reducing stress,
Easing anxiety,
Soothing grief,
Soothing physical and emotional pain,
And it can help us with sadness and depression.
During difficult times,
I remind myself to place my attention on what I am grateful for.
And this is why today,
In our meditation,
My hope is that we can create joy by doing a gratitude meditation.
Because what we place our awareness on can shift our perspective and help us create joy.
So let's go ahead and begin.
Getting very comfortable,
As comfort is key.
Close your eyes softly to avoid any outside distractions.
Relaxing your lips and begin focusing on your breath.
Taking a long,
Slow,
Deep inhale to the silent count of five.
And a long,
Slow exhale to the silent count of seven.
Taking long,
Slow,
Deep breaths is a signal to your body to relax and for your nervous system to calm down.
Inhale to feel this present moment.
And with your exhale,
Release any stress,
Any tension,
Any fears.
Notice how your breath moves and flows.
Breathing deeply in through your nose,
Into your chest,
And into your belly.
And with your exhale,
Let everything go.
Be here right now,
As this is our sacred time.
A time to be still and go within.
Know that you are safe and supported.
We are here to relax,
Release,
And nourish our mind and body.
Returning now to your regular breath with its natural rhythm and depth.
Know that you are in a space of healing and acceptance.
And when you have a thought,
Come back to your breath.
I invite you now to use your imagination and visualize a warm golden light cascading down from the heavens.
This divine healing light is filled with love,
Kindness,
Compassion,
And bliss.
Trust the light and let it merge with your body.
The healing light is merging into your cells,
Into your heart,
And helping you feel comfortable,
Safe,
And secure.
Feel this radiant light entering the top of your head and it relaxes your scalp,
Opening your crown to divine wisdom.
The light is soothing your forehead and pouring into your mind's eye,
Calming your thoughts.
Flowing down your face,
Softening your eyes and all the muscles around your eyes.
Relaxing your ears,
Your cheeks,
And your jaw.
The light is moving through your neck and throat,
Releasing any constriction.
Feel tension melt away as we attune to truth and pure expression.
The light flows like warm honey down your shoulders,
Flowing down your arms,
Into your wrists and your hands,
And relaxing every finger.
Wrapping you like a soft blanket,
Bring the golden light into your heart.
Feel it expanding,
Illuminating your chest.
Visualize the flame of healing light in your heart glowing brighter,
Opening your heart to more love and compassion.
Compassion for yourself,
Compassion for others.
Sinking deeper into relaxation and let go as the liquid light begins to relax your torso,
Releasing stuck energy and igniting your power.
The stream of warm light moves into your belly and releases any emotional pain.
Breathe in as your creativity is awakened.
Warm liquid light moves into your hips,
Your pelvis,
And melting your thighs to the surface.
The light is relaxing your knees,
Your calves,
And entering your feet.
Surrounded by golden light,
Grounding you.
Feel rooted into the earth,
Inviting ease and comfort with every breath.
Settle into this cocoon of light and place your awareness back on your heart as we begin to flow with gratitude.
I am so grateful that we are together,
Right here,
Right now,
And that you decided to join me in a powerful practice of gratitude.
When we begin to focus on gratitude,
Everything changes.
Our thoughts slow down,
Worries lose their grip.
We begin to seek goodness that was always there but maybe buried.
So let's breathe a little deeper as we give thanks,
Knowing that gratitude is a weapon against fear and worry and can fill us with peace.
So as we breathe into our lungs,
Let's take a few moments in silence and meditate on what you are grateful for.
I know that I am so grateful for our community,
For the beauty of nature,
For every sunrise and every sunset.
Shift your attention now on what makes your heart happy and meditating on what makes your soul sing.
Feel positive energy wash all over you and allow yourself to be nourished by gratitude.
Coming back to your body,
Notice how your body feels.
Do you feel a little lighter?
Maybe a little brighter?
Perhaps you are feeling more centered and calm,
Feeling more joyful.
I am so grateful for you,
Grateful for you taking time out of your day to meditate with me.
You can begin to move your body gently and move forward with your day,
Radiating a calm,
Peaceful state of mind.
And when you are ready,
You can gently open your eyes with grace and ease.
I so appreciate you.
Thank you and I wish you many,
Many love and blessings.
Namaste.
