Notice What You Have: A 10-Minute Gratitude Meditation

Take 10 minutes to slow down, become present, and notice what is already here.
This guided gratitude meditation invites you to pause and bring your attention to the people, experiences, surroundings, and simple gifts that can easily go unnoticed. You will be guided to think of someone you are grateful for, notice something around you that you appreciate, and take a few moments to connect with the simple gift of being alive and experiencing the world through your senses.
After the guided practice, the meditation continues with calming background sounds, giving you additional quiet space to sit with gratitude and simply be present.
Use this meditation in the morning, before sleep, during a stressful day, or anytime you need a reminder to step away from what is missing and notice what you already have.

Transcript

Take a slow breath. And for the next few moments, Simply notice what is already here. Think of someone you are grateful for. Don't overthink it. Let a person just come to mind. See their face. Remember something about them that you love. And for a few quiet seconds, Simply feel grateful that this person is in your life. Now look around you. Find one thing near you that you are grateful for. It can be completely ordinary. A cup. A chair. A window. A photograph. A plant. Anything. Look at it. Really notice it. And take a few seconds to appreciate the fact that you have it. Now bring your attention back to yourself. Take a breath. Notice that you can breathe. Notice that you can see. You can hear. You can touch. You can taste. You can smell. You can feel warmth. You can feel coolness. You can feel your body sitting right here, Right now. And these senses, They really allow you to experience this strange and beautiful thing we call life. Think about that for a moment. You are alive. You are here. And you have the ability to experience this world. You can remember someone you love. You can notice something beautiful. You can hear music. You can feel another person's hands. You can taste your food. You can laugh. You can cry. You can feel. None of this is guaranteed. And yet, Right now, It is yours to experience. You'll take one more breath and silently say, Thank you for this person. Thank you for this life. Thank you for allowing me to experience it. And just for a moment, Don't look for anything more. Simply notice what you have and be grateful that you're here to notice it.