笨小笨Guided Gratitude Meditation: Grounding in the Four Elements歌词由Sonia Kreitzer演唱，出自专辑《Guided Gratitude Meditation: Grounding in the Four Elements》，下面是《Guided Gratitude Meditation: Grounding in the Four Elements》完整版歌词！
Guided Gratitude Meditation: Grounding in the Four Elements歌词完整版
Find a comfortable seated or lying down position and if you haven’t done so already, lower your gaze or gently close your eyes.
Take a big inhale, and as you exhale, invite a softening throughout your body. Maybe the legs soften, the belly softens, the breath softens. Another deep inhale and exhale. Feeling the shoulders drop, which allows the elbow to drop, the wrists relax. Inhaling and exhaling. Unfurrowing the brow and maybe even bringing a slight smile to your face.
And as you continue these long and slow inhales and exhales, bring to presence gratitude for the breath. Gratitude for the breath which continues to show up for us, to sustain our lives, whether we are having a horrible day and want to give up, or whether we are feeling on top of the world, the breath is our steady friend the whole time. The breath which lets us to be present for the sunrise and the sunset. Present for our loved ones. Present for the possibility of another day, and all that it holds. The breath which sends a message to our body that we are safe and ok and the breath which at any point can be used to calm us when we are feeling anxious or dysregulated. Thank you breath, thank you air.
And moving to water.
Cultivating gratitude for water. Water which quenches our thirst, which cleanses us. Reflecting on the privilege of having access to clean water, if you are lucky enough to have that. Reflecting on the beauty of looking out onto the sea or swimming in a river. The shedding of tears which helps us to experience release. The rain which we so profoundly depend on.
Moving to fire:
Alchemical fire. Fire which keeps us warm, and allows us to have cooked food. Fire which burns things down when it’s time to start again. The inner fire that is the passion in each of us, our vitality. Fire which is the only element that can’t be polluted by humans. Fire which helps us keep a light on in darkness. The sun, and all the moments in which we have felt it shining on our faces. Thank you fire.
And offering gratitude to this land. This unconditionally abundant and loving earth, which we get the privilege of exploring, and which is our shared home. And which inspires so much awe and wonder. Gratitude to the ancestors of the land that you’re meditating on now. Gratitude to the trees. Gratitude to all our more-than human friends – the plants and animals, the mycelium.
Beginning to bring to mind the beings in your life who have expanded your capacity for love. Maybe they are animals; animals that have shown you that you possess the ability to love another being unconditionally and also be loved unconditionally. Those people in our lives that we can call on our hardest days, and we know they will pick up the phone. Perhaps remembering someone from your childhood who took the time to teach you something that informs how you show up in the world today.
Gratitude for the wonder of children, which humbly reminds us of simple joys we may have forgotten. Gratitude to the wisdom of our elders.
And cultivating gratitude for yourself. For your life. For the series of events that led you to this exact moment. For your resilience. For your body. Gratitude for having the inner directionality and time to meditate right now.
Recalling someone or something that you’re thankful for, that you haven’t yet acknowledged in this practice today. Sending them gratitude for the impact they have had on your life.
Thankful for the individual gifts that we were born with.
Thankful for love.
Gratitude for food. For food which keeps away hunger, and which delights and awakens the senses. Maybe there are recipes that have been handed down in your family line, which connect you directly to your ancestors.
Gratitude to the sacrifices of your ancestors, and their survival mechanisms which brought you here.
Gratitude for the great mystery. Just when we think we know life, there is something new. Just when we are about to give up, we find a reason to hope.
And putting your attention on your heart, feeling this abundant sense of gratitude swelling there in the center of your chest. Imagine breathing into the heart, this expanding heart, and sending the breath out. Calling to mind someone that you love. Inhaling into the heart, and exhaling. Inhaling into the heart, and exhaling, sending your love to them. Sending your gratitude to them for giving you a reason to express your love. Again, inhaling into the heart, and exhaling, sending out love and gratitude.
Next, call to mind someone you know who is struggling right now. Inhaling into the heart, and exhaling, sending them love and compassion. Inhaling into the heart, exhaling love.
And lastly, calling to mind all beings, known and unknown that are suffering right now. Those who are grieving, those who are living through war, those who are in hospitals or sick, those living in great fear or danger. Those who have lost their homes or families. Take a big inhale to your heart and sending out love and compassion. Another inhale into the heart, and exhale.
Holding a vision of peace and harmony on this planet, believing it’s possible. Inhale into the heart and exhale.
May all beings be free from suffering.
May we all be happy and safe and liberated.
Thank you life for these exquisite and evolving learnings.
This meditation is complete.
