Hi,
I welcome you to this gratitude meditation practice.
I invite you to find a comfortable position either sitting up,
Crossed-legged with a straight spine or lying down,
Soft and relaxed,
With your hands placed either on your lap,
On your leg,
On your stomach or on the floor besides you,
With the palms of your hands either facing up towards the ceiling or facing down towards the ground.
Tuning into your breathing,
Feeling the gentle inhales and the gentle exhales.
Inhale into your nose and out through your nose or through your mouth.
Inhaling and exhaling.
Opening those breaths.
Inhaling and releasing exhale.
Another deep inhale and feel the release that is coming with the exhale.
Another gentle inhaling,
Stretching our chest,
Filling in as much air into our lung as we can and feel that release,
Anything that is dropping,
That wants to be dropped with the exhale,
Squeezing all the air out and finding our natural rhythm of breathing,
Feeling that flow of soft inhales and exhales flowing into our chest and leaving our chest,
Flowing in and out and we feel how we are settling more and more into ourselves with every exhale that we take,
Arriving more in the here and now,
Tuning into ourselves,
Connecting with our heart,
With our mind and with our body,
Opening the door to our intuition,
To the wide universe within us and appreciating that silence arising within us.
And I would like you to now invite yourself sitting or finding yourself in a universe,
In a space around you filled with little stars,
Wherever you are looking around you into that wide,
Wide space,
All you see is a gentle darkness and little stars flapping up here and there wherever your eye wanders.
And I now invite you to take a closer look at one of those stars and you see that this little star shining golden bright holds something very precious within it,
Something that you are very grateful for and you recognize that it is a little star of gratitude and you look closer to it and you recognize what it is that you are very,
Very grateful for,
What is it that you are seeing,
What is it that in your life that you are very much appreciating,
Very thankful for having,
Maybe it is your health,
Your security,
Your potential,
Your family,
Your friends,
Your job,
Your home,
The entire world,
The entire universe,
The love,
Whatever it is,
See it and draw it towards you,
Draw that star as if you were picking it up,
As if you were extending your arm and gently grabbing it,
Drawing that star towards you and placing it inside of your chest.
And you look around and you discover other stars of gratitude and the closer you look at them the more you recognize them for what they stand for and there is a star for yourself,
For your journey,
For your story,
There is a star for all the things that you have already learned in your life,
There is a star for all the obstacles,
All the lesson,
All the growth and there is a star for your visions,
For your future that you are grateful for,
Waiting for you and there is a star for your family and friends,
For your parents,
For all the people that you have in your life,
There is lots of little stars and you appreciate them no matter in what relationship you are standing to them right now,
No matter what the stories,
The beautiful stories of the tension might be between you,
Because you realize that for every person within those stars you can be grateful for,
Because they either give you beautiful memories,
They either make your heart jump a little or your face smile or they have given you growth,
They have learned you a lesson,
They were teachers of what you maybe don't want to be or don't want to have in your life,
So you recognize that there are stars for all the people that you have ever met,
An endless ocean of stars,
And you feel appreciation and deep true gratitude for every one of them,
For the ones that are shining a little brighter and for the ones that are a bit smaller,
But you feel that gratitude and you draw all those stars towards you and into your chest and you feel that warmth that comes with it,
You feel it filling up your chest,
Enriching it,
Giving it even more life and you can't stop gazing around you because you see so many stars waiting for you,
You see the star for your job and all the beautiful things that are behind your jobs,
You see all the things that you can do with your job and with the salary that it pays you,
You see all the places that you have traveled in the world,
You see all the beautiful things that you have seen,
All the food that you have eaten,
You see your childhood and you see all the friendships that you had through those years and you see an entire universe full of the beauty of that world,
You see all the things that you love doing,
No matter how basic they are,
Even if it's just going for walks,
You see your gratitude that you're holding within yourself towards those walks that you can take whenever you want,
You see a star for your home,
For your bed,
For the warm showers,
For your fridge that is stocked with fresh foods,
You see a star for your warm clothes that you can put on and step out on the streets with and bring yourself into that world and create your gift out there,
You see stars for your shoes that you can slide in that give you hold that connect you with that earth,
With the spots that you're standing on,
You see a star holding the gratitude for your healthy body,
For your healthy legs,
For your arms,
For your beautiful face,
For your beating heart,
For all the organs working in perfect synchronicity for you,
24-7,
You see a star for your birth,
You see a star for all the things that you learned at school,
You see a star that shows all the things that you like about yourself,
All the things that you're grateful for being,
That makes you to the unique you that you are,
And you see a star for all the time that has been given to you and that you were able to use for yourself to create yourself and the life that you love,
And you see many,
Many stars with empty chapters that you have not yet written of your life that are waiting to be filled,
That are waiting to be told to be lived and to be felt,
And we gather all those stars around us,
We see that infinite universe of all those stars of gratitude,
Whatever they may hold within them,
And we draw them towards us,
Closer to us,
And into our chest,
And we feel them warming up our chest,
We feel them enriching our being,
And we feel them attuning us into that energy of gratitude and love for all that is,
For all that has ever been,
And for all that ever will be,
And we feel our heart beating still the same way beating for us,
Giving us life,
And we feel that infinite gratitude within us being spread through our body,
With that beating heart being carried through our veins into every cell of our physical body,
We feel that gratitude being carried down even into the cells of our little toe,
Of our big toe,
Into our feet,
Into our arm,
Into our finger,
Into our head,
Into our face,
Even into our hair,
And we feel that gratitude literally vibrating in every single cell,
In our bones,
In our muscles,
In our organs,
In our flesh,
In our entire being,
Attuning us with that energy of gratitude,
Aligning us with that gratitude and enabling us that once we are attuned with that frequency of gratitude to recognize even more,
To recognize even more out there that we are deeply thankful for,
Thankful for having,
Thankful for living,
And thankful for being,
And if you want you can bring your hands together in front of your heart,
Both hands touching each other with the palms of the hands,
Gently tucking your chin in,
Signalizing yourself,
Your body,
That you are grateful and sending again a big flush of gratitude through our being,
Through our heart,
And through our head,
And we are setting the intention to take that gratitude with us from our meditation practice into our everyday life.
We set the intention to take that appreciation for everything that we are and everything that is with us when we get off that pillow or when we get up from lying down and walking back into our lives,
Always carrying that gratitude with us,
Always resonating with all the things out there that we can be thankful for.
Inhaling into that gratitude and exhaling,
Another deep inhale and a loving gentle exhale,
Another deep inhale and gentle exhale.
Thank you for yourself,
Thank you for being the precious being that you are,
Thank you for your uniqueness,
Thank you for your love,
Thank you for your courage,
Thank you for your growth and thank you for your practice.
Namaste.
