Welcome to guided meditation.
My name is Imnajit.
Today's intention is gratitude.
Let's take a moment to either sit or lay down in gratitude.
If you are choosing to sit,
Sit upright,
Shoulders back.
If you are choosing to lay down on your back,
Have your arms by your side,
Either palm facing up or down.
Gently close your eyes if you feel comfortable.
Or maintain a soft focus,
Gazing about 6 to 12 feet in front of you.
Slowly bring awareness to your breath.
Breathing in and out through your nose.
Keep breathing in and out through your nose.
May this practice reconnect you to your body,
Ground you in the here and the now and heal you.
Ask for clarity and for the strength to accept what is.
Right now I let go of any limited beliefs that keeps me resistant to change and unavailable to growth.
Instead,
May I open my heart,
See beyond reason,
Accept without condition and love without hesitation.
Let's begin this journey with gratitude.
Take a moment into gratitude.
Now let's scan your body from head to toe.
Breathing in through your nose and breathing out through your nose.
Relaxing each part of your body.
If you notice any tension,
Tightness or sore,
Send your oxygen there to those areas and give yourself permission to relax and surrender.
Acceptance,
Gratitude for this breath,
This body,
This moment right here,
Right now.
Breathing in through your nose and breathing out through your mouth.
Let's do that two more times.
In through your nose and out.
One more time.
Take a deep breath in,
Slow deep breath in,
Breathe in and out through your mouth.
Pause here for a moment.
And notice any feelings such as judgment,
Fear or worry coming up.
Just breathe into those emotions,
Noting them and allowing them to flow out as you breathe out.
Breathing in through your nose and out through your mouth.
Breathing in through your nose and out through your mouth.
Now let's take a moment or two to appreciate yourself.
First journey always begins with yourself.
In this practice of gratitude,
Let's take a moment to appreciate yourself for your journey at this moment.
The accomplishment that you're making through this journey by breathing in and out through your nose.
Noticing this present moment full of gratitude and joy.
Breathing in through your nose and out through your mouth.
Breathing in through your nose and out through your mouth.
Breathing in through your nose and out through your mouth.
Life is available only in this present moment.
Realize deeply that present moment is all you have.
Make the now the primary focus of your life and gratitude.
There is no such thing as perfect meditation.
Sometimes your focus will wander or you will forget to follow your breath.
That's OK.
It's part of experience.
What's most important is to meditate constantly.
Breathe into your nose.
Breathe out through your mouth.
Two more times.
Breathe in through your nose and breathe out through your mouth.
Last one.
Breathe into your nose.
Breathe out through your mouth.
It's one of those things where the journey is more important than the destination.
Enjoy this practice.
Full of gratitude and set in appreciation.
What you can hear.
You can see.
You can smell.
Life exists in this present moment.
Right here.
Right now.
Breathing in through your nose.
Breathing out through your mouth.
The attitude of gratitude is the highest meditation itself.
There is so much to feel grateful for this time.
For this moment.
Gratitude fills our hearts and mind and uplift our spirit.
Take a deep breath in.
Breathe in through your nose.
And sigh it out.
Let's do that two more times.
Breathe in.
Sigh it out.
One more time.
Breathe in.
And sigh it out.
Let's bring your hands to prayer hands.
And let's rub those hands together.
Keep rubbing them.
And slowly bring those hands right the palm of your hands right on top of your eyelid.
Close your eyes and place it there.
That's it.
Take a deep breath in.
Breathe in.
And breathe out.
Keep your eyes closed and bring your hands to prayer hands and gently open your eyes.
Thank you for practicing this guided heart centered meditation to promote a sense of gratitude.
Namaste.
