5 Minutes Of Gratitude

This brief meditation will bring your attention to your heart, inviting you to imagine a warm light of gratitude that expands with each breath. The light will fill your body and grow as you reflect on what you’re thankful for. Then, you'll be invited to extend this gratitude outward to encompass the whole world and beyond.

You'll conclude by carrying the warmth of gratitude with you as you move through your day.

Transcript

Begin by finding a comfortable position.

Close your eyes or simply relax and unfocus your gaze.

Take a deep breath in and exhale slowly,

Releasing any tension you may be holding.

Allow your body to relax and let the hum of thinking fade into the background.

Focus on your breath in and out.

Notice the natural rise and fall of your chest,

The soothing rhythm of your inhales and exhales.

With each breath,

Let yourself become more present,

More grounded in this moment.

Now drop your awareness into your heart.

Imagine a warm glowing light there,

A light that is gratitude itself.

With each breath,

Feel this light grow,

Expanding throughout your body,

Filling you with warmth and appreciation.

Invite this light to illuminate one thing in your life,

As it is right now,

That you are truly grateful for.

It could be a person,

A place,

Or even a simple moment of peace.

Picture it clearly and allow yourself to bask in the warmth of gratitude's glow.

Let this glow completely fill every cell of your body.

Feel how this light and warmth radiates from you.

As you continue to breathe,

Expand the reach of this gratitude.

Allow life to show you other things,

Big or small,

That you are thankful for.

It could be the gift of your health,

The simple beauty of your surroundings,

Or the kindness you receive from others.

Now,

Feel deeply into the richness of these blessings.

Take a moment now to extend this light of gratitude beyond the confines of the body.

Blanket the room,

The house,

The street,

The town,

The country,

The continent,

And the world with your gratitude.

Rest in the profound knowing that the gratitude you're feeling right now is bright enough to light up the entirety of the universe.

No effort required,

Just simple awareness.

Now,

Gently bring your focus back to your breath.

With each inhale,

Feel the gratitude that is always present,

Even when you do not attend to it.

With each exhale,

Release any remaining tension.

Take one more deep,

Cleansing breath in and exhale slowly,

Carrying with you the warmth of gratitude into the rest of your day.