So today I watched my husband, Damien fall off the side of a mountain in Nepal (See Ghorepani to Siprong via Poon Hill if you would like to would like to read more about this story) and it got me thinking about how often we show our love and gratitude towards the people who are closest to us.
Today is the perfect day to tell your loved ones how much you care for them; how much you love them and how much they mean to you. Do not wait until it is too late.
Below I have included a love and gratitude meditation to help you enhance your feelings of love and gratitude for not only your loved ones, but also for yourself.
Love & Gratitude Meditation
This is an excellent script for experiencing love and gratitude. You may want to record yourself reading the script and then using it as a guided meditation.
To begin, find a quiet, peaceful place where you won’t be disturbed. This is your time, so make the most of it. You may want to turn off your phone, hang a do-not-disturb sign on the door, and really give yourself over to the peace and serenity that is always ready and waiting for you deep within.
Find a comfortable position, either lying down or sitting in a straight back chair, whichever feels best to you today. Take a few nice deep breaths, bringing your awareness fully to the present moment. Let go of any busy thoughts preventing you from tapping into your inner essence.
Now you are ready to scan your body. As you scan your body, if you encounter tension anywhere simply use the power of your mind to melt it away, as easily as warm water melts ice.
Starting at the top of your head, relax your scalp completely. Feel the skin of your forehead and temples relax. Allow your eye muscles to release, your jaw to soften, and let your ears, nose and chin, teeth, tongue and gums relax. Now, just let this peaceful feeling flow down your neck. Feel it soothe your throat and dissolve any tension on contact as it glides down to your shoulders, upper arms, forearms, wrists and hands.
Let this peaceful sensation of relaxation begin to fill your torso. Feel it relax your chest, giving your heart more room to grow and expand; more loving, giving and forgiving. Soften your belly muscles and let this relaxation penetrate even deeper, releasing any tension from your internal organs.
Now let it wrap around you, enveloping you in love and peace as it softens all the back muscles all the way down to the base of your spine. Continue to breathe in deep, fluid breaths. Breathe in health, happiness and harmony, breathe out any tension, toxins, worries or disease, allowing anything that does not serve you to leave your body like a dark cloud.
Send this peaceful feeling into your hips and buttocks. Let it glide down your thighs, relaxing your legs completely as it flows down to your knees, calves, ankles and feet. Allow any remaining tension from anywhere in your body to flow out your toes, leaving your whole body feeling very comfortable, peaceful and relaxed.
Continue to breathe deep relaxing breaths, feeling your belly rise on the inhale and fall on the exhale. Notice how the air feels cooler as you breathe in, and warmer as you breathe out. Now, imagine a golden glowing ball of light about 30 cms above the crown of your head. On an inhalation, breathe that light in through the top of your head through the centre line of your body, right down to the tailbone. On the exhalation, breathe that light back up the way it came and out the top of your head. Repeat this 2 more times at your own pace.
Now, place your hands either in prayer position or flat on the centre of your chest bringing your awareness to this area. Visualise a beautiful emerald green or a soft pink glowing ball of light.
This is your heart chakra, the chakra of love for yourself and others. Let it glow, bringing gifts of compassion, self-acceptance, and the ability to love deeply. Breathe in pink or green and let these feelings expand, seeing yourself living in perfect harmony with everyone in your life. Feel your heart swell with compassion and forgiveness for yourself and others.
Visualise your loved ones smiling at you and smile back at them. Picture them happy, healthy and full of love and gratitude. Let this image fill you with gratitude for the opportunity to live in this wonderful world with so many amazing, loving, caring people.
Let this chakra continue to glow and spin for as long as you want. [If you are recording this, you may want to have up to 5 minutes silence on the recording here].
Now it is time to gently reawaken your body and mind.
Keeping your eyes closed, notice the sounds around you. Feel the cushion or floor beneath you. Feel your clothes against your body.
Wiggle your fingers and toes.
Shrug your shoulders.
Open your eyes, and remain lying or sitting for a few moments longer.
Straighten out your legs, and stretch your arms and legs gently.
Sit or lie for a few moments more, enjoying how relaxed you feel, and experiencing your body reawaken and your mind returning to its usual level of alertness.
Slowly return to a standing position, and continue with the rest of your day, feeling re-energized.
I hope you enjoy this meditation. Showing love and gratitude is so important. Not only today, but every day. Make it a habit to appreciate the small things and notice the abundance of love in your everyday life. Your future self will thank you for it.