Episode 31: Gratitude | Object

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Thank you for meditating with me today!

Meditation Script:

Find a comfortable place to be in your body, seated or lying down. As you breathe in,

feel your belly fill up with the breath, front and back ribs expand. Breathing

out, draw the belly in, ribs draw back to center. Two more deep breaths, here.

Allow yourself to fully feel your inhale, fully feel your exhale.

Bring to mind an object in your life that you are thankful for. Note the size of this

object. Can you hold the object in your hand or is it larger? If you can hold

it, imagine the weight of the object in your hand. Whether you can hold the

object or not, imagine the textures. What material or materials is the object

made of? Note the shape or shapes that make up the object. What color or colors?

What is the function of this object? Is there any sentimental value attached to

this object? What memories arrive as you bring this thing to mind? If this

object is a gift, extend your gratitude to the gift-giver. Perhaps this object

was a gift to yourself. Extend gratitude to yourself.

Find a deep breath in, deep breath out. Now, say to yourself, “I am thankful for [whatever

that object is].” Again, keeping this object in mind, say to yourself, “I am

thankful for…” Once more, with a deep breath in, acknowledging gratitude for everything,

everyone, every entity that allowed this object into your life. And a deep

breath out, releasing tension and inviting ease, say to yourself, “I am

thankful for…”

Letting go the image of this object, bring your

attention to the support of the ground beneath you, the air you’re breathing

in, the sounds around you, the here and now. Bring gentle movement to your body.

Softly blink open your eyes. Move with gratitude for those things that bring

joy and ease to your life into your day. Thank you for meditating with me.

Peace.