Gratitude meditation.
Find a comfortable and upright seated position,
Preferably elevated on the edge of a blanket.
Lean slightly forward,
Pull the flesh out from your sitting bones to fully anchor yourself here.
Your hands are resting on your knees.
With an inhale roll your shoulders all the way up to the ears and gently let them sink back and down.
Keep your hands soft.
You can also open your palms upwards if this feels right for you now.
Feel how the top of your head is reaching upwards towards the sky.
If you like close your eyes.
By closing your eyes bring your gaze inward.
Notice how you are sitting here now,
Grounded in the earth,
Drawing upwards towards the sky.
Your spine is upright,
Allowing your breath,
Your life energy,
To flow freely and softly through you.
And as you sit here now,
Firmly anchored in the earth,
Drawing upwards towards the sky,
Visualize in front of your inner eye,
Visualize a situation from the past 24 hours.
A situation in which you felt gratitude,
In which you were thankful.
Where were you?
What were you doing?
Who might have been with you?
What moved you?
Allow the situation to clearly emerge in front of your inner eye.
And as you remember the situation,
Also recall where in your body were you able to feel gratitude?
Where in your body could you feel the gratitude?
It may not be easy but stay with it.
Where could you feel the gratitude in your body?
Now place your hands exactly there.
Bring your hands intuitively to the area of your body where you were able to feel gratitude.
By placing your hands there,
Direct your focus and your full attention to this region.
And now also direct your conscious breath into this region.
Notice how with each inhale you can expand and widen this area of your body.
And how with each exhale you can land even deeper in this area,
Into your body,
Into yourself.
With each inhale,
Expand gratitude from this part of your body into your entire body.
Every cell of your body is filled with gratitude.
And with an exhale,
Center everything towards yourself,
Towards your core,
And sink deeper into this feeling of gratitude.
With each inhale,
Expand gratitude from the inside out,
Perhaps even beyond the boundaries of your body.
And with an exhale,
Let it sink,
Land completely here within you,
Within yourself.
Take one more deep breath here.
Deep inhale,
Gratitude expands from the inside out.
With an exhale,
Everything lands safely here within you,
In yourself.
Slowly invite small movements back into your body.
You may want to roll your shoulders,
Sway back and forth.
Open your eyes and realize that you can feel and expand the sense of gratitude within your body.
And that you can reconnect with these feelings again and again.
Thank you.
