Guided Meditation

November 03, 2020

Guided Meditation

Information

With Michele Grand, LMT

ID5835

To CiteDCA Citation Guide

00:00OK, good morning everybody and thank
00:02you so much for joining on Michelle
00:06Grand licensed Massage Therapist
00:08at Smilow Cancer Hospital and it's
00:11my pleasure to be with you today
00:14and joining in guided meditation.
00:16As we begin the month of November,
00:20this will be our month of gratitude
00:23leading up to Thanksgiving.
00:27Just giving thanks for all that
00:29we are and all that we have that
00:32sometimes can be put in the back
00:34burner in in our minds as we deal
00:37with whatever is going on day today.
00:40So I give you much things now for taking
00:44the time for yourself to step back.
00:47An ground and just remember
00:51how important you are.
00:53As we start again,
00:55just get settled into a comfortable position
00:58that will allow you to feel relaxed,
01:01yet alert.
01:03You could sit on the floor on the chair,
01:05but just be sure to sit in a way.
01:08That allows your spine to be long an upright.
01:14Try to eliminate any disruptions
01:17or distractions for the
01:19duration of the meditation.
01:22When you're settled.
01:25Take a deep cleansing breath.
01:29And as you exhale. Soften your eyes.
01:34And close your eyes if you feel comfortable
01:38or simply turn your gaze downward.
01:41Let's begin by simply bringing your
01:44awareness to the breath as it is,
01:47without trying to change it.
01:51Can you notice if your inhale is
01:55longer than your exhale or vice versa?
01:59Try counting the length of
02:01each in breath an out breath.
02:05Noticing the rhythm with
02:07a sense of curiosity.
02:12Now begin to even out your inhalations an
02:16exhalation so that their the same length.
02:20If your inhalations are longer,
02:23for example, five counts start to lengthen
02:28your exhalations to five counts also.
02:32Spent a few rounds breathing
02:35lengthening the shorter half of the
02:38breath to balance the longer half.
02:49Next, when you attention to what you
02:52can hear now without labeling the sound,
02:56simply notice your ears ability to hear.
03:01Give thanks to your ears for working
03:03so well and for allowing you to hear
03:07everything that makes up this moment.
03:10Thanks to your ears for letting
03:12you hear the voice of your
03:15beloved or your favorite song,
03:17or the birds singing outside.
03:22Now notice your sense of smell.
03:25Offer your appreciation to your
03:28nose and your olfactory system for
03:31letting you smell fresh baked cookies.
03:34Babies newly washed her.
03:38The unmistakable scent of a campfire.
03:41And without your nose,
03:44you couldn't taste your favorite
03:46meals or breathe in the ocean air.
03:49So keep thanks.
03:51For your ability to spell.
03:56To your taste buds now offer your
03:59gratitude to your tongue in mouth
04:02for letting you taste your favorite
04:04coffee drink and the away of
04:07food that nourishes your system.
04:09Do your lips for kissing your
04:12partner or children or pets.
04:14Offer your heartfelt thanks
04:15to your sense of taste,
04:17for letting you engage with
04:19all the flavors of the world.
04:25Now notice what you feel with your skin.
04:29The temperature of the air and
04:31the part of you that are exposed.
04:33The texture of the clothing
04:35that is keeping you warm.
04:37The delightful sensation on your
04:40fingertips that let you feel the
04:43electricity in your heart when
04:46holding hands with your soulmate.
04:49To the screen that lets you feel
04:51the texture of sand at the beach.
04:54Scented breeze on your neck
04:57and enjoy a good massage.
05:01Two, wrapping yourself in warm blankets
05:04when you're cold and stripping off clothing
05:07in front of a fan when you're hot.
05:10Thanks to this skin for
05:13helping you feel your life.
05:16And now to your eyes.
05:19Keeping your eyes closed.
05:21Can you send a wave of gratitude
05:24to these magical eyes for letting
05:27you see the world around you?
05:31For making it possible to make eye
05:34contact with your best friend.
05:36To see the smiling face of a child.
05:40And the community you have chosen
05:43to surround yourself with.
05:45To your eyes, which let you see art,
05:48nature and beauty in all its forms,
05:51to whatever degree your eyes let you see,
05:55thank them for all they do.
05:58For letting you take in the world around
06:01you through the windows of your soul.
06:03Take a deep breath and notice
06:07how you feel in your heart.
06:11Connect to a feeling of
06:14expansion in your chest.
06:16As you let yourself truly savor
06:19the full spectrum of your senses.
06:26For a moment now let it go and
06:29check back in with the balance
06:31of your inhales, Annuar exhales.
06:40To the people in your life
06:42bring to mind someone in your
06:45life who is easy to love.
06:47Picture this person sitting
06:50in front of you now.
06:53See them smiling at you and
06:55through your heart space.
06:57Thank them for being in your life.
07:03As it wherever they were at this very moment,
07:07they could receive your gratitude,
07:09shower them with love simply for existing.
07:15Now pick another person and
07:17repeat this with another person
07:20and as many people as you like.
07:23Just a little membering that offering
07:26your gratitude to one person doesn't
07:29take it away from anybody else.
07:32Just choose the first few people
07:35who come to mind and thank
07:37them for being in your life.
07:45Bring to mind someone who
07:49is made your life easier.
07:53Thank them for whatever they
07:57have done to help you out.
08:05Ocala teacher in your life.
08:07Someone who has shown you the way in
08:10either a formal or informal setting.
08:13Thank them with your heart for
08:16teaching you on this journey.
08:21Finally, send your love and
08:24gratitude to every single person
08:26you have encountered so far or
08:29will encounter today in this day.
08:32Thank them for making your day
08:36more interesting than richer.
08:42Take a deep breath and gather up all the
08:45people in your life into your heart.
08:48Hold them there for a moment and let them.
08:54Let the image of them enter
08:56your hurt for a moment.
09:04Let that go and we turn.
09:07Now to the balance of your breath.
09:18Now turn your attention to the possessions
09:20that have most meaning for you.
09:23Give your thanks to the items you
09:26have special jewelry or relics
09:28that have been passed down to
09:31you from family or were given to
09:34you for a specific purpose.
09:36Pick a wedding ring.
09:39Thank you possessions that
09:41hold special meaning for you,
09:44offering appreciation for
09:45the memories that they hold.
09:52Offer your thanks now to the home you live
09:56in and all the amenities that keep you safe,
10:00nourished and healthy.
10:02To your comfortable bed.
10:04You're fully functioning Kitchin.
10:07The running water in your
10:10bathrooms give thanks.
10:12To the walls that keep you
10:15warm in the winter.
10:16And the window windows that open
10:19to cool you off when it's hot.
10:22To the roof that protects you,
10:24say thank you.
10:28Now to your clothing,
10:30your shoes and all the items that you
10:33have been able to buy to help keep
10:35you active and thriving in this world.
10:38The books The Tools Electronics that
10:41allow you to connect with others,
10:44particularly at this time.
10:46To learn new skills within,
10:49broaden your horizons.
10:52Gratitude to the money you give and receive.
10:56Your paycheck your savings.
10:59Your bills and your abundance.
11:03Willis any guilter or sense
11:05of shame about thinking your
11:08material possessions an instead.
11:11Truly appreciate them.
11:15Take another deep breath. And just
11:22connect to this moment in time.
11:29Slowly open your eyes and look around you.
11:34An offer gratitude for everything
11:36in your presence that is holding
11:38space for you to be meditating in
11:41this moment right here right now.
11:47Give thanks to your circumstances and
11:49livelihood, which give you the chance
11:52to sit in stillness and be grateful.
11:56To your health and physical capabilities
11:59that make it possible to sit quietly
12:02and improve your outlook and well being.
12:07To the silence, the calm, the life,
12:10the love, the tears, the joy and
12:14everything in between. Be grateful.
12:20And with that,
12:22take a final deep breath and smile.
12:27Bring your hands to your heart.
12:31In a prayer shape and seal the
12:34meditation with this gesture of
12:37gesture of respect and devotion.
12:40Notice how you feel.
12:43And set the intention for
12:46gratitude forward into your day.
12:50When you're ready, open your eyes,
12:54stretch your arms out
12:57coming back into the moment.
13:01With the breath in arms overhead.
13:04An Inter prayer pose once again.
13:10I thank you all so much for taking
13:14the time for yourself to be here.
13:17To just remember how
13:19grateful we can be for all,
13:21we are an all we have and will
13:23carry that forward through the
13:25month leading up into Thanksgiving
13:28and forward beyond there as well.
13:30Made along time.
13:31Sun shine upon you all love
13:34surround you the pure light within
13:36you guide your way on be well,
13:38be healthy and thank you all again.