Welcome to this short morning meditation to cultivate gratitude and to set a peaceful tone for the rest of your day.
Beginning our practice together,
Allow your body to fully arrive in this moment.
Settling in and finding a position of stillness,
Shifting and making any adjustments until you find the perfect position for comfort and ease,
And then gently close down your eyes and invite your body and your mind to start to slow down and soften into rest.
Allow your body to fully arrive by feeling the weight of your hips descending,
Your arms and legs in the back of your head to soften and surrender to gravity.
For a brief moment,
Imagine yourself moving through your day now,
Bringing into your mind all that you want to accomplish,
And then gently release those thoughts,
Letting any thoughts of the future to release and soften,
Knowing that they will be there when we finish this meditation.
I invite you now to start to slow down your breath,
Without straining in any way,
To start to slowly deepen your inhales and your exhales,
Just noticing each breath,
How the belly is gently rising and falling,
How the ribcage gently expands and contracts,
And the chest flows up and down ever so slightly,
Continuing to take long,
Deep,
Peaceful breaths as you settle down into stillness.
Can you imagine now,
With each inhale you take,
Bringing in a sense of gratitude,
Knowing that today is a new day,
A completely blank canvas filled with endless possibilities,
Allowing this feeling of gratitude to fill your lungs completely,
And then as you exhale,
Release any lingering tension or worry,
Inhaling gratitude for your body and for the simple miracle of being alive,
For being able to take each breath,
Gratitude for who you are,
Just as you are,
Grateful for all the blessings that you bring into this world,
And all of your unique gifts and talents,
Breathing in gratitude now for all of those who love and support you in your life,
Your friends,
Your family,
Your beloved pets,
And your community.
Gratitude for all those beings that are there for you each and every day,
And let this feeling of gratitude spread into your heart,
Your heart filled with gratitude for all the blessings in your life,
For yourself,
For others,
For simply existing.
And from this place of gratitude,
Asking yourself,
What do I need from this morning practice?
Is there an intention or a feeling tone that you want to set for this day?
Whatever it may be,
Try to imagine or sense this feeling.
Is it a feeling of peace?
Presence?
Joy?
Forgiveness?
Self-love?
Connection?
How do I want this day to feel?
Whatever it may be,
Bring it into your mind,
And anchor it into your consciousness by repeating it three times.
I invite you now to begin to imagine the sensation of an inner smile,
Without altering your expression,
Just imagining or bringing in a sense of an inner smile of gratitude.
Or bringing in a sense of an inner smile of gratitude.
Just imagining this inner smile,
Noticing how it feels.
Imagining this inner smile,
First beginning at the corners of your lips,
And then spreading across your cheeks and cheekbones.
This feeling of happiness flowing into both eyes and eye sockets.
This feeling of happiness flowing through both eyebrows and the entire forehead.
Imagining this inner smile of gratitude,
Expanding until it fills your entire head.
Flowing through every region of your brain.
Feel this inner smile descending down through your throat,
Into the center of your chest,
Synchronizing with the natural rise and fall of your breath.
Allowing it to saturate your chest,
Lungs,
And ribcage.
And then spreading down and through your heart.
Your heart filled with a glow of gratitude.
Your heart filled with a glow of gratitude.
Sensing this inner smile of gratitude flowing now through both shoulders,
Arms,
Hands,
And all ten fingers.
This feeling of gratitude descending down the spine.
Flowing through the upper spine,
The mid-spine,
And into the very base of your spine.
Flowing down into both hips.
Permeating both legs.
And finally flowing into both feet.
And all ten toes.
May you now envision,
Sense,
Or feel your entire body infused with this inner smile of gratitude.
Basking in its warm glow and resting peacefully in this present moment.
Allowing yourself to linger here in this space of deep rest and peace.
Welcoming your intention for your day back into your mind now.
Mentally repeating it in your mind,
Allowing it to set the tone for your day.
Begin to invite awareness back into your physical body.
Beginning to sense the room around you.
And start to gently deepen your breath.
Feeling the breath consciously moving in and out.
Feeling the breath consciously moving in and out.
When you're ready,
You can begin to wiggle your fingers and toes.
Or find a gentle stretch.
Or you can always remain in stillness.
Taking your time to come back to full awareness.
Taking a deep inhale through the nose,
And then a big exhale out of the mouth.
Gradually reawakening your senses and gently opening your eyes.
As you prepare to embrace the day ahead.
Thank you so much for joining me for this morning practice.
Carrying this sense of gratitude with you wherever you go.
To live each moment of this day with an open heart and a grateful spirit.
May your day be filled with peace,
Joy,
And endless gratitude.
Wishing you a wonderful,
Restful day.
