Come into a comfortable position.
Close your eyes.
And we'll begin with three deep breaths in and out through the nose.
So just going at your own pace.
Slowly filling up on the inhales,
Long,
Slow exhales.
And at the end of your next exhale,
Allow your breath to be natural.
And we'll do a body scan.
Breathing in with the body,
Seeing what's going on,
Noticing if there's any areas where we're holding on to some tension that we can let go of.
So bringing your attention first to the crown of your head,
Your forehead,
Eyes,
Cheeks,
Nose,
Mouth,
Tongue,
Jaw,
Your neck and shoulders.
Your right arm and hand,
And your left arm and hand.
Your upper back,
Your lower back,
Your sit bones and all the muscles around your sit bones.
Your chest,
Your solar plexus,
Your abdomen,
And hips.
Your right leg and foot,
And your left leg and foot.
And bring your attention to your heart center,
Imagining as if you're breathing in and out of your heart center,
Feeling your heart center expanding on each inhale,
Relaxing on the exhale,
Allowing your attention to sink into the rhythm of your breath.
And we're going to bring in some gratitude reflections.
And so first I would ask you to think about all the people in your life,
Throughout your life,
Friends,
Family,
Colleagues,
People that really meant something to you.
As you bring each person to mind,
Really having a sense of gratitude in your heart for this person having been in your life.
And as you think of each person,
Holding them in your heart with gratitude,
Bring a smile to your lips,
Really savoring all these people that have been in your life and that meant something to you.
And you can have a sense that even if you haven't gotten to every single person,
You can feel the gratitude for all the beings that have been in your life.
And then allowing all of these beings in your heart center to dissolve into your heart,
Knowing they have always been a part of you.
They have shaped you into who you are,
And they will always be a part of you.
And you can feel such gratitude for them.
And then thinking back over your life,
Of all these relationships that you've had,
Think about some really deeply meaningful,
Intimate moments that you've shared.
Maybe someone that was there in your time of need,
Or you were there for them in their time of need.
And we can also include any pets that were there for us as well,
Or when we were there for them.
Looking for those moments where there was really a deep intimacy and connection.
And holding all these moments of intimacy,
Of connection in our heart center with gratitude for these moments.
And we can allow this reflection to dissolve into our heart center,
This feeling,
This warmth.
Knowing all of those moments of intimacy and connection shaped who we are right now.
You're a part of us.
And then thinking back to all the experiences you've had,
The highs,
The exciting moments,
The acknowledgments,
The awards,
The graduation,
The laughter,
The joy.
As many moments as you can think of that really brought a huge smile to your face,
That there was a lot of excitement,
A lot of happiness,
A lot of fun and joy.
And holding all these experiences in your heart center,
Remembering all that fun,
That joy,
The holidays,
The good times.
And just feeling this deep sense of appreciation and gratitude for all these moments.
And allowing all those experiences to dissolve into your heart center.
Knowing that each and every one of those experiences shaped who you are today.
They are a part of you.
And with all the reflections now passed,
Rest your attention on the energy of gratitude and appreciation at your heart center.
Feel that energy,
The vibration expanding on each inhale,
Softening on each exhale.
Resting in this beautiful soft energy.
And as we slowly come out of the meditation,
Bringing your hands to your heart center,
And just one more reflection of gratitude or just a thanks for this life,
For all these people,
For all the intimate moments,
For all the experiences.
