Start Your Day With Gratitude

Start or end your day with a simple gratitude guided meditation that takes you through a light breath practice, followed by guided imagery with gratitude. This meditation is easy to follow and wonderful for beginners.

Transcript

Welcome to this guided meditation.

My name is Eva Payne.

And I'm really grateful that you have decided to sit here with me today.

And gratitude is what we are going to be meditating on today.

I thought,

What's something simple that we could sit with?

And I think we can all find at least one moment in our life when we have truly,

Truly felt grateful.

So I invite you to find a comfortable spot.

You can sit up,

You can lie down.

It could be in your car,

Outside.

Let's take a nice,

Cleansing,

Deep breath in.

Slow release out.

I invite you to close your eyes,

Although if you choose to keep them open,

That's fine too,

Deep breath.

Let's do a couple more deep breaths.

Just bringing ourself to this present moment.

Noticing how we feel in our bodies.

Where do you feel tight?

Where can you relax just a little bit more?

Maybe in your feet,

Or your legs,

Or your hips,

Shoulders,

Your neck,

Your face.

Your arms and hands,

Just a little bit softer.

Deep,

Cleansing breath in.

Beautiful,

Again.

Lengthening that breath.

Beautiful.

Beautiful.

Let's choose in to this meditation.

Completing the sentence in your mind,

I choose to participate in this meditation.

What does it mean to truly choose?

You could just turn it off,

Go somewhere else,

Go do something else,

Listen to nothing.

You are choosing to go on this journey with me.

Finishing the sentence in your mind,

I am creating.

What are you creating?

Right now,

I am creating.

What is it that you want more of?

Why are you here?

Let's breathe that intention in,

Notifying every single cell.

I am creating it on the exhale,

Making room,

Making room,

Making room for this intention by letting go of what holds you back.

Just letting it go in the exhale breath.

It does not even need to be named.

Beautiful job.

Continuing with those deep breaths.

Breathing in that intention.

Excellent.

I'm gonna invite you to wiggle your shoulders a little bit.

Let's make some more room.

Wiggle your fingers and toes,

Making more room.

Freeing up the energy in that space.

Deep breath in.

Bringing stillness to those areas and exhaling out that which you just freed up.

Imagine it leaving your body.

Beautiful.

Let's take a few cleansing breaths right into the heart.

Imagine that your heart was breathing that breath,

The breath directly inside.

Deep breath in.

And releasing,

Releasing,

Releasing,

Releasing.

Deep breath into that heart space.

Beautiful job.

Let's breathe some space into the mind.

Imagine that your mind had the ability to breathe on its own.

Taking that breath straight into the mind.

Lighting up your mind with that intention on the exhale.

It's coming from your mind,

Whatever is holding you back.

All the noise,

Letting it go,

Just giving it back.

Big breath.

Excellent job.

Let's connect the mind and the heart.

We're gonna take a big breath and imagine that the breath is entering both your mind and your heart at the same time.

Lights up those areas.

And then they take an elevator ride to each other and meet somewhere in your throat.

So one elevator ride comes down and one from your heart comes up and it meets in your throat on that inhale breath at the top of the breath.

And on the exhale,

You're going to release out your mouth.

Are you ready?

Big breath in.

Lighting up those spaces,

Meeting,

Meeting,

Meeting in your throat and exhale.

Beautiful.

Again,

Deep breath in.

Meeting and building at the top of the breath and letting it go.

Beautiful,

Big breath.

I'm gonna invite you to step into your heart.

Let's imagine that your heart is a place and not just any ordinary place,

But the most beautiful,

Sacred space.

What does this space feel like?

What does this space look like?

With each breath,

Another detail is filled in.

I'm gonna invite you to bring into this space some life or life or animals or a person.

Something that represents love and peace and calm.

What does it feel like?

To be around this energy.

Let's take a deep breath in and let's bring in more of this energy,

More life that feels good,

That feels calm,

Easy,

Supportive,

In harmony with everything else around it.

This heart space is yours.

Your imagination gets to create a space of beauty and safety.

It's a gift of being a human is imagination.

Now,

If you haven't already,

I'm going to invite you to share this space with someone.

For the next minute,

We're gonna invite someone that you love,

Someone that you trust into this space.

This could be anybody who has ever existed.

Could be someone you haven't even met yet,

But you know what it might feel like to share this space with someone who would look around in awe and wonder and be so grateful that you have shared this space with them.

And if you need someone,

Imagine sharing this space with me.

Imagine this person looks at you and says,

Thank you.

Thank you for trusting me with such a special place,

Your heart,

This is where your essence resides.

This is where you first feel the heart that beats life,

That carries the breath.

Thank you for sharing this space with me.

Thank you for being here,

For feeling all the things.

Thank you for being a human,

For being able to see and smell and taste and touch and create.

Thank you for existing.

Thank you universe for breath,

For the human experience,

For imagination,

For friendship,

For challenging times that have provided opportunities for growth,

Transformation.

Finishing the sentence in your mind,

I am grateful for.

What are you grateful for?

I am grateful for you.

Thank you for sitting with me,

For allowing me a space to share.

Thank you for dropping into yourself,

For listening to yourself,

For tapping in to gratitude.

Deep breath.

Deep breath.

Slow release.

Two more deep breath.

Slow release.

Deep breath.

Slow release.

Slowly wiggling your fingers and toes.

Gently rocking your shoulders back and forth.

Little bit of wiggle.

Coming back to this present moment.

Fluttering your eyes,

Bringing the light back in.

Ever so gently.

Let's take a moment to look around.

What is one thing you are grateful for?

Just find one thing around you.

I am grateful for that because.

.

.

Now find one more thing.

I am also grateful for that because.

.

.

Now I invite you to look at your hands.

Think about all the things these hands have done.

Find one thing that you are grateful for with your hands.

Now noticing your body.

This whole vessel.

I am grateful for this vessel that has taken me through this whole life.

So beautifully designed for a human experience.

Thank you.

Have a beautiful day,

My friends.

I am grateful for you.

Reviews

So beautiful! it was exactly what I needed today. Thank you!

This meditation feels like it is speaking directly to me. It is a cozy blanket and fresh air. Thank you.

Thank you again eva. I was brought to tears. I was not expecting that at all in a gratitude meditation. Thank you for the opportunity to share my heart with my daughter. We've been through a lot lately and I miss her. 👩‍👧🫂

This was a beautiful meditation and so warming to my heart .I found it to be unique and so beautifully spoken.I am grateful for this meditation.I am grateful that you are here on Insight Timer.I hope to speak soon to you .This is Elizabeth ( Renee ) Jones. I have been using Insight Timer for 209 consecutive days.I actually searched for you in the beginning of starting here .So I am grateful to have found you.You have a beautiful voice and a beautiful way in your meditations to which I am drawn to your meditations.Thank you for sharing.Much Love and Peace