Welcome to your Gratitude Awareness Guided Meditation.
You can practice gratitude in every moment,
Simply by noticing how aware you are of yourself,
Whether you are working,
Trusting,
Or relating to others in your environment.
By being present,
You cultivate the ability to focus on feelings of gratitude.
To begin this meditation,
Arrive in a quiet place in an easy seated position.
Take a moment to check in with your breath,
Breathing in and out,
Releasing all stress and tension.
Let yourself be comfortable and at ease.
Your spine is nice and long,
And your shoulders are relaxed down your back.
Begin by scanning your whole body.
Start by bringing focus to your feet.
Notice the sensations of the earth running up your feet,
Through your legs,
Up to your lower body,
And pausing to notice the energy in the lower part of your body.
Relaxing as you feel heavier and melting further down into the earth from the lower parts of your body.
Now bring your attention to your lower back and your upper back.
Relax your entire back and bring your attention to the tops of your shoulders,
As you relax your shoulders.
Relax your neck and your skull as you bring attention all the way to the crown of your head.
Notice what it feels like to be aware of your body.
What emotions arise as you bring awareness to being in your body.
Now anchoring in with your breath,
Notice if you can release any pockets of tension in your body through your breath.
Observe the way you are breathing.
Observe without trying to change it or make it different.
Notice what this experience is like.
Notice if it feels easy or a little difficult to breathe,
To fully breathe.
Even if your breath is shallow or tense,
Let it be.
Become aware of your natural breathing.
Find a moment of stillness between each in-breath and between each out-breath.
Follow the sensations of air as you breathe in through your nose,
All the way into your lungs and into your abdomen.
And then follow the quality of these sensations as you breathe all the way back out through your nose.
What does it feel like to breathe at this moment?
Now,
Take a moment to bring your attention to your mind.
Pause to observe your thoughts.
Simply noticing and watch those thoughts float by like clouds in the sky,
Pausing between breaths,
Slowing down the spaces between the thoughts as you soften your mind.
Breathing in and breathing out and let it go as you now gently drop into your heart.
And if you wish,
Place one hand over your heart.
Pause and notice the sensations of energy of your heart.
Imagine a warm golden light emanating from the center of your heart space,
A healing light that is emanating now all around you.
I'll now guide you through three cycles of heart breaths.
You'll be breathing in through the back of your heart,
Pausing at the top,
And breathing out through the front of the heart.
Relax into the stillness between each heart breath.
We'll now begin breathing in through the back of the heart,
Pausing,
I am still,
And breathing out from the front of the heart,
I am grateful.
Breathing in from the back of the heart,
Pausing at the top,
Finding calmness,
I am still,
And breathing out from the front of the heart,
I am grateful.
And then breathing in all the way in through the back of the heart,
Breathing in to the calmness at the center of your heart,
I am still.
Finding a moment of peace and then breathing out from the front of the heart,
I am grateful.
Namaste.
