Dankbaarheidsmeditatie
Maak het jezelf gemakkelijk in een zittende en comfortabele positie met je voeten stevig op de vloer of zittend in de kleermakerszit.
Rol je schouders naar achteren.
Plaats je handpalmen naar boven.
Sluit voorzichtig je ogen.
Adem diep in door je neus, adem uit door je mond.
Adem in, adem uit.
Adem in, adem uit.
Adem in, Adem uit.
Roep tijdens het ademen de moeilijke situaties op welke je dit jaar hebt ervaren.
Adem in, adem uit.
Plaats je hand op je hart en wordt je bewust van alles wat je hebt meegemaakt dit jaar. En voel terwijl je inademt, een intens gevoel van dankbaarheid voor iedereen van wie je dit jaar hebt geleerd op deze moeilijke momenten.
Adem in, adem uit.
Adem in, adem uit.
Richt tijdens het ademen je focus op wat je hebt geleerd, hoe je bent gegroeid en hoe jij je nieuwe jij bent geworden. De persoon zoals je nu bent.
Adem in, adem uit.
Adem in, adem uit.
Het maakt niet uit hoe moeilijk het probleem of de omstandigheden ook zijn geweest, je bent daardoor gegroeid.
Adem in, adem uit.
Blijf je aandacht richten op alles wat je hebt geleerd en alle andere manieren waarop je bent gegroeid, zelfs vanuit de moeilijkste omstandigheden.
Adem in, adem uit.
Adem in, adem uit.
Voel de gevoelens van dankbaarheid voor wat was, zodat jij in de nieuwe jij kunt stappen.
Adem in, adem uit.
Stuur nu die dankbaarheid naar iemand waarvan je dit jaar hebt geleerd.
Misschien is het iemand die je kent, misschien is het een volslagen vreemde, maar hij of zij bood je een leermogelijkheid aan. En hoewel die ervaring misschien niet zo makkelijk was, het gaf je een kans om spiritueel te groeien.
Adem dat gevoel van dankbaarheid in voor wat je hebt geleerd. Verspreid nu dat gevoel van dankbaarheid.
Adem in, adem uit.
Adem in, adem uit.
Neem even de tijd om te bepalen met welke acties die je hebt genomen dit jaar waar je misschien niet zo blij mee was. Alle acties waar u misschien niet trots op bent. Of die vervelende gevoelens oproepen, vergeef jezelf. Herinner jezelf eraan dat jij je best deed. Neem een moment van dankbaarheid om dat deel van jezelf te bedanken dat je, je best hebt gedaan om zo moeilijke situaties door te komen dit jaar.
Adem in, adem uit.
Adem in, adem uit.
Zet deze negatieve ervaringen om door deze te zien als leer kansen.
Terwijl je inademt en uitademt, laat je andere gevoelens van angst uit het verleden, alle verhalen over spijt, alle gevoelens van slachtoffer zijn toe, en zet deze om naar dankbaarheid en vergeving.
Ga nu door met je ademhalingscyclus.
Adem in, adem uit. Adem in, adem uit.
Plaats voorzichtig beide handen op je hart en bedank voor deze moeilijke ervaringen en dat je kunt inzien hoe bijzonder en rijk jij als persoon bent.
Adem nog een laatste keer diep in en adem uit.
Als je klaar bent, open dan je ogen.
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