Welcome to your joy and gratitude meditation.
For this practice you can find a comfortable posture in which you can feel both alert and relaxed and let yourself feel supported by the surfaces beneath you.
You might soften your gaze downward or close your eyes and we'll begin with a body scan.
So I'll guide you to move your awareness through the body and as I do I invite you to soften each area letting go of any effort or tension you might be holding on to wherever possible.
Beginning with the face can you soften into the forehead,
Your eyes,
Your jaw,
Softening through the face and then moving down into the neck.
Can you soften into your shoulders,
Your arms,
Continue down through your torso,
Softening your chest,
Your belly,
Down through your pelvic region and your hips.
Continue down your legs,
Your thighs,
Knees,
Lower legs,
Through your ankles,
Feet,
All the way down into your toes.
Allow your whole body to be at ease,
To be supported by the surface beneath you and allow a half smile to form on your face now,
Just a slight up curling of the lips.
You might notice how this affects your mind.
Take a few longer breaths and invite a calming energy into your body with each breath in and soften further into relaxation with each breath out.
Breathing in calming energy,
Letting go with each out breath.
Now allow the breath to find its natural rhythm without you needing to control it or make anything happen.
Simply receive the breath as it moves through you with your breath flowing in this natural way.
Bring to mind something that brings you joy,
Something that brings you joy or a feeling of contentment or well-being.
Perhaps being out in nature,
In a forest or by a lake,
Maybe dancing or being with a loved one or a pet.
Recall a time when you experienced this well-being without trying to make anything happen.
Just be with this memory.
Notice how it feels in your body as you recall the experience.
How does it feel in your mind and how does it feel in your heart?
Let your awareness rest in this feeling of well-being.
Take a long breath in and out and now bring to mind some blessing in your life.
This can be someone or something you're grateful for or grateful to.
As you think of this blessing,
You might paint a picture with your mind's eye of this person,
Being or circumstance.
Now give a simple,
Silent thank you from your heart.
Now soften into this feeling of gratitude as it pervades your body.
Take another long breath in and out and bring to mind another blessing,
Someone or something you're grateful for or grateful to.
Once again,
You might bring an image to mind of this person,
This being or this circumstance and offer a silent thank you straight from your heart.
Now allow yourself to be with this feeling of gratitude in your body.
Take another longer breath and bring to mind a third blessing.
You might again call up an image of this person,
Being or life situation.
Give a silent thank you and let yourself be with this feeling of gratitude.
Take another long breath in and out and now open to the fact that you are here alive.
As you soften into this aliveness,
Feel life as it moves through you without you needing to make anything happen.
Be aware of this breath that's sustaining you,
The blood that flows throughout your body,
Nourishing every cell,
Your senses taking in colors,
Sounds,
Fragrances and tastes and making sense of the world.
Become aware of all the miraculous bodily processes that are keeping you alive right now.
Receive life as it moves through you.
Nothing you need to do.
Let yourself simply be.
As we come to the end of this meditation,
Let yourself slowly open to your surroundings,
Taking in all the goodness inside and around you with appreciation and joy.
