Thanks,Friend Meditation

Madeline Wiseman Author

04/01/2020 Added

53 Plays

Description

A guided meditation to cultivate gratitude through compassionate listening over the sound of waves on an Oregon beach.

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[00:00:06.860]Thanks friend.
[00:00:09.350]Imagine you're in a room, a friendly space.
[00:00:13.420]In just a few moments someone will arrive, a friend,
[00:00:18.020]who is supportive, generous and appreciative.
[00:00:24.030]This friend can be real,
[00:00:26.190]someone from your past,
[00:00:27.930]or imagined.
[00:00:30.570]Imagine this friend.
[00:00:36.250]Open the door and invite your friend inside.
[00:00:39.770]Greet them warmly, enjoy the hello, smile.
[00:00:49.970]You and your friend are going to engage
[00:00:51.560]in a gratitude practice.
[00:00:54.860]Have a seat, stretch out, relax.
[00:01:03.920]Tell your friend three things
[00:01:05.420]your friend has done for you recently
[00:01:09.090]that you genuinely appreciate.
[00:01:13.463]They can be small things
[00:01:14.420]like sending you a funny text this week.
[00:01:18.500]They can be everyday things like (murmurs).
[00:01:23.190]They can be required things,
[00:01:24.500]like how this friend always shows up for class,
[00:01:28.410]them being there is enough.
[00:01:33.660]Name those three things for which you're grateful.
[00:01:38.190]Be specific.
[00:01:51.148]See your friend accept the thanks.
[00:02:01.950]Now listen as your friend tells you
[00:02:03.910]three recent things you've done for your friend.
[00:02:12.030]Listen as your friend names each thing.
[00:02:17.570]Accept the things.
[00:02:28.770]Breathe in.
[00:02:32.400]Breathe out.
[00:02:37.550]The gratitude practice is over for now
[00:02:40.400]and you both make a plan
[00:02:41.970]to share three things again soon.
[00:02:46.340]Walk your friend to the door.
[00:02:48.890]And as you wave goodbye,
[00:02:51.880]remember what your friend appreciated,
[00:02:57.520]remember what you appreciated.
[00:03:02.810]Inhale.
[00:03:07.067]Exhale.
[00:03:11.880]Notice how you feel.
[00:03:16.307]And see if you can bring a little of this feeling
[00:03:19.150]into the rest of your day.

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Thanks,Friend Meditation

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