Welcome to our meditation session focused on gratitude reflection.
Go ahead and find yourself a comfortable position,
Allowing yourself to settle in.
Whether you're laying down or seated,
Whatever fits for you today is perfect.
Allow your eyes to gently relax,
Maybe even close them.
Take in a deep breath,
Hold it for a second and then slowly exhale.
You can do this through your nose or your mouth,
Whatever feels comfortable for you.
So take a moment to just deeply inhale in,
Hold it for a moment and exhale.
Do that one more time,
Inhale big deep into the belly,
Hold it for a moment and release.
Good and just breathe naturally however it fits.
We're going to focus our attention on gratitude and the way we're going to do that is by focusing on one thing at a time that you're grateful for.
So let's begin by inviting your mind to wonder,
Letting it think about all the blessings in your life.
I invite you just to gently open your eyes and look around.
I bet you have shelter,
That's something that you can be grateful for.
If you're listening to this,
You have abundance.
If you have the ability to hear my words,
You have the ability to inhale deeply.
There's so much to be grateful for just right there.
So pick one thing in your life,
Big or small,
That you're grateful for.
It could be a simple pleasure,
A skill,
A person,
An object,
A memory.
Just grab one thing out of your mind's thoughts and reflect on why this one thing holds a special place in your heart.
How has it brought you joy?
Maybe it brings comfort or meaning into your life.
As you bring this gratitude into focus on this one thing,
Allow yourself to feel the appreciation that it brings.
When we focus on something that we're grateful for,
We often can feel a warmth build inside.
Sometimes we might refer to it as butterflies.
It's a real thing,
But they're not real butterflies.
Just allow yourself to focus on that gratitude and feel it on the inside.
Let that sense of thankfulness just envelop you as you focus on appreciation,
As you focus on what you're grateful for peacefully,
As you contemplate here.
Now move on to the second thing.
Shift your focus to something else that you're grateful for.
Person,
Place,
Thing,
Emotion,
Personal growth,
Meditating,
All of these things can be experienced with gratitude.
So just pick one significant thing in your life.
Reflect on the emotions that come with it.
Are there any thoughts that evoke you to feel something?
For me,
I can think of my husband or my children,
And I almost have tears in my eyes of gratitude.
I feel that emotion building,
That gratitude,
Fully being present with it.
Allow that sense of contentment and appreciation to build.
If there's tears,
Let them flow.
Don't hold them in or wipe them.
Just let it go.
Moments,
Time that we take for granted.
Even our five senses,
Sometimes we can take for granted.
You can't focus on anything in particular.
Pick a sense,
Sight,
Taste,
Smell,
Touch,
Or hear.
Maybe there's music you're grateful for.
Or action.
Notice that richness,
That abundance that's around you,
Of the emotions as you acknowledge the significance of these blessings that we've talked about.
Your shelter,
Your family,
Your senses.
Just allow the gratitude to resonate within you.
There's so much to be grateful for.
I invite you just to allow it to resonate.
Feel it within you.
Take a few more deep breaths,
Allowing yourself to return to this present moment.
Reflect on what you're grateful for.
