Good evening.
Welcome to this guided gratitude meditation.
As you prepare to enter a state of deep relaxation and restful sleep,
I invite you to take a few moments to reflect on the blessings in your life.
Oftentimes we get stuck in a rut,
Ruminating on all the things that have gone wrong in our day,
That we forget to take notice of the beauty of life and all of the small or big things that may have gone well for us.
Our brains have a built-in negativity bias,
So it's easy for us to focus on the perceived negatives that may have happened.
As Dr.
Rick Hansen says,
Our brains are like Teflon for positivity and Velcro for negativity.
This program was developed for our survival,
But we're no longer living in caves and running from saber-toothed tigers.
Although our modern world represents that for our survival brain,
We now have the consciousness and the tools to pivot our attention and create new associations.
So let's give our survival brain some love and our nervous system a big hug by consciously focusing on the positive moments of our day and really feeling into that gratitude.
Find a comfortable position,
Preferably lying down,
And gently close your eyes.
Take a slow,
Deep breath in through the nose,
Expanding your belly,
And exhale slowly and completely through your mouth,
Releasing any tension or worries from your day.
As you continue to breathe deeply and calmly,
Let your mind start to recall moments of the day that brought you joy,
Peace,
Or contentment.
Think of the people,
The experiences,
And the moments that warmed your heart.
With each breath,
Allow this feeling of gratitude to fill your heart.
Feel the warmth and peace that gratitude brings.
Picture these moments of gratitude as tiny stars and imagine them surrounding you,
Creating a comforting and protective glow.
Now let's express our gratitude.
In your mind,
Say thank you for these moments and experiences.
Feel the appreciation for the people,
Places,
And things that have touched your life today.
And as you continue to breathe slowly and deeply,
Expand your gratitude beyond today.
Think about all the aspects of your life for which you are grateful.
Maybe it's your health or the love and support of family and dear friends,
And maybe even the opportunities that have come your way.
With each expression of gratitude,
Imagine these feelings as a gentle,
Soothing rain showering down on you,
Washing away any stress or worries,
And leaving you refreshed and at peace.
Now let's turn our attention to the night itself.
Feel gratitude for the tranquility it brings,
And for the opportunity for rest and rejuvenation,
And the promise of a brand new day ahead.
As you close your eyes,
Imagine a vast night sky filled with sparkling stars,
Each representing a moment of gratitude in this peaceful moment.
As you drift into sleep,
May your heart be light and filled with the abundance of gratitude.
Know that you are surrounded by the promise of a new day,
Filled with opportunities for more gratitude.
And the more we focus on that,
The more it grows,
And the easier it will be to reach for.
Now take a few more deep,
Cleansing breaths,
Feeling the peace and calm of this moment,
And carry this sense of gratitude with you into your dreams.
Goodnight dear ones,
And may your sleep be filled with sweet dreams.
Thank you.
