Welcome to this morning meditation where we will focus our attention on gratitude.
So I started recently doing this practice every morning and it's been a real life changer for me.
So just start by finding a nice comfortable seated position.
You may want to sit on a meditation cushion or a chair or even maybe on a pillow.
And closing your eyes take a deep breath in through your nose and a deep breath out through your mouth.
Now to start this meditation we are going to visualize that we let go of the night we just had.
We let go of the past and we allow ourselves to start fresh,
Start clean this morning.
And to visualize that we're going to take three deep breaths.
And as you inhale in through your nose take as much air as you can.
And at the same time as you inhale I want you to lift your shoulders up to your ears as high as you can.
And once you cannot inhale anymore let your mouth open and exhale let your shoulders drop.
Now let's take two more breaths like that.
Inhale,
Lift your shoulders up and exhale let go.
One more time.
Inhale and exhale let go.
Now slowly come back to your own natural breath.
And as you inhale let your inhale move from your chest to your lower abdomen all the way down.
And as you start to exhale out through your nose let your breath move from your lower abdomen up to your chest.
Inhale deep breath in into your lower abdomen.
And deep exhale out from your lower abdomen to your chest.
Inhale into your lower abdomen and exhale from your lower abdomen up to your chest.
And let's keep taking some deep breaths for the rest of the practice.
And keeping your eyes closed see if you can bring your awareness to all the sounds around you.
And allowing your awareness to move from one sound to the next.
Bringing back your awareness to the body.
And witnessing the movements of the body.
Feeling your chest and belly moving.
As you breathe.
And observing how your body feels this morning.
Can you become aware of any areas of tension?
Can you become aware of all the information your body is giving you right now?
Now bringing your awareness back to your breath.
And as you inhale feel that you're filling up your body with energy.
And filling up your body with all the energy it needs today.
Inhale and filling your body up with all the energy it needs today.
And filling up your body with all the energy you need today for all the activities you will have today.
And exhale allowing the body to release any tension,
Any excess energy.
Breathing in feeling your whole body up with energy.
And exhaling allowing your whole body to release any tension.
And on your next inhale feel yourself up with the energy of gratitude.
And as you exhale sending your exhale to the universe as a way to thank the universe for your presence right now.
For your capacity to be able to hear my words.
For your capacity to take care of yourself this morning.
For your capacity to feel the body,
To feel the breath,
To be alive.
Deep breath in feeling your whole body up with the energy of gratitude.
Feeling grateful for having the chance to be your very special self in this lifetime.
And taking a deep breath in feeling that this day,
This special day,
Is the greatest opportunity for yourself to be yourself and to express yourself exactly as you want.
Inhale and observe if you can take a little bit more air on this breath.
Feeling your whole body up with the energy of gratitude.
Exhale grounding your energy and allowing this feeling to follow you for the rest of your day.
And taking another deep breath in feeling the energy of gratitude but not only keeping it for yourself.
On the exhale feeling that you're sharing this energy,
Sharing this gratitude with everyone around you.
With everyone around you,
Everyone in the city you live in,
Everyone in your country,
Everyone in the world.
Deep breath in feeling this gratitude for yourself,
For being yourself.
And deep breath out sharing the energy of gratitude,
This beautiful,
Loving,
Creative energy of gratitude and sharing it with everyone around you.
Inhaling in and exhaling out.
You are now ready to start your day.
Thank you so much for listening.
Take care.
