Hello,
My name is Maria Baltazzi and welcome to the love gratitude meditation.
Right now,
Get into a comfortable meditation position.
You can arrange yourself wherever,
Sitting in a chair,
On the floor,
Or lying down.
Slowly close your eyelids,
Breathing gently in and out of your nose.
Keep this gentle breath going throughout this meditation.
During our practice,
We will silently say the word love as we breathe in.
As we breathe out,
We will silently say the word gratitude.
We use the word love because that is what we all are and what we all want.
We breathe in the word love as an expression of self-love,
Self-care,
Self-nourishment.
We use the word gratitude because that is what you feel when you have love filling your heart and you share that gratitude as you breathe out with whomever and whatever is around you,
Even if it is just you.
As we begin,
Give your meditation a direction by silently asking the following questions and noticing without attachment to what comes up.
First question,
Who am I?
Who am I?
Second question,
What do I want?
The answers can be material,
Spiritual,
Physiological,
Emotional,
Anything you would like to see fulfilled.
What do I want?
Next,
What is my purpose?
How can I serve?
You may not realize the answers to these questions as you sit now,
However know that you are opening this inquiry with yourself and with time and as your awareness widens,
You will start to realize some answers.
So what is my purpose?
How can I serve?
Next take a couple of deep breaths in through your nose and out your mouth.
Breathe in through your nose and out your mouth.
Then settle into breathing gently through your nose and begin.
On the in-breath,
Think the word love.
On the out-breath,
Think the word gratitude.
These words will help to focus your attention inwardly instead of going to distractions outwardly.
Whenever your attention drifts to chatty thoughts,
Sounds around you,
Or sensations in your body,
Gently let go of them without judgment or a story and return to your breath in our words love and gratitude.
For the next few minutes,
Continue to silently repeat love on the in-breath,
Gratitude on the out-breath.
I will keep track of the time.
Breathe in love,
Breathe out gratitude.
Breathe in love,
Breathe out gratitude.
As we bring this meditation to a close,
Think of at least one thing you are grateful for.
Slowly open your eyes.
Take some deep breaths.
Stretch.
Roll your neck.
As you keep growing in your meditation practice,
Off the cushion,
Start paying attention to the quality of your thoughts,
Your reactiveness when stressful situations come up,
And the ease in which you move through your day.
The more you practice,
The more you will notice good things showing up in your life.
This is Maria Baltasi.
Love and gratitude to you for our time together.
