The 5-Minute Miracle of Gratitude
You can either read the meditation following to yourself quietly as you go through the steps, or click on the link here to listen to a recording of it here. Either way, it is short and yet just long enough to help bring you back to sanity. This meditation is inspired by the teachings of Janeen Marie and Karla McLaren - I thank them both.
To begin choose a straight backed chair where your feet can
easily be flat on the floor. Press down through your thighs, knees, ankles and
feet. Take a few moments to feel the
connection between the floor and the bottom of your feet. Breathe deeply taking breath deep into your
lower belly. While still pressing down
through your legs and feet bring your awareness to the top of your head. Lift up through the top of your head
elongating your spine. Take a moment to appreciate this stretch and continue to
breathe deep slow breaths following your own rhythm. Notice how you can have your awareness on
your head lifting upward, and the bottom of your feet pressing into the ground.
Close your eyes and begin to visualize roots growing from
the bottom of your feet. Let them grow
deeply into the earth. Imagine the way
the soil feels as your roots find their way down. See these roots growing horizontally,
parallel to the surface of the soil as well as having deep tap roots that go
straight down to anchor you. You may
want to create your roots in a bright color so they are easy to see in contrast
to the soil they are growing in. You may
have whatever you want. With each breath deepen your roots.You can use your roots as a power source to bring earth energy up into your feet, legs and body. Visualize your roots opening and flowing with vital earth energy. This is liquid energy. See this as it flows into your feet, up through your legs and into your body, nourishing you deeply. Take a deep breath allowing this energy to easily flow to you and through you.
Just has a tree has deep roots that allow it to withstand
high winds and heavy rains, notice how this “rooting into the earth” practice
creates stability and rootedness for you. This meditation will help you stay
centered no matter what happens in the world around you.
Now, take a moment. As you breathe in and out and focus on any
sensations you feel in your physical body.
Just let your attention trace to anywhere it wants to notice something
in your body. Now, send messages of
gratitude to your body, thanking it for supporting you on this earth. Whatever feels right to you, send a few messages
of gratitude to specific parts of your body and to your entire body. Breathe in and out and just notice what areas
draw you to notice them and say thank you.
Slowly, when you are ready, come back to the rest of the
room and open your eyes. Just as a tree
sends deep roots into the earth for support and nourishment...so can we. I express gratitude for the amazing, bodies
around me and the support we receive from mother earth.
Questions:
What did you notice when you slowed down for a few minutes
to listen to your body?
How could you see using this just before a meeting or big
event?
What did you like about it and/or what felt awkward or uncomfortable?Creating Positive Change is brought to you by Kim LaFever of Positive Disruption. Positive Disruption is a Portland-based consulting firm. We embrace clients who are ready to change the results they are getting today by: being authentic everywhere, embracing innovation methods, and shaking up normal. In January and February we have some great workshops on vision and creative leadership coming your way. Check it out at: http://positivedisruption.com/positive-disruption-events or call us at 503-704-5250.
