Welcome to this Gratitude Meditation.
This meditation practice will help you change your thought process and your beliefs,
Help to change your brain and your body,
To feelings of abundance,
Gratitude,
Appreciation and joy.
Please find a quiet place where you won't be disturbed,
Turning off or silence any distractions and find a comfortable seated position,
Softly closing down your eyes.
We will begin by taking three relaxing and cleansing breaths,
So on your next inhale take a long slow deep inhale,
Feel as your body expands and a long slow exhale,
Completely emptying the air out of your body.
Taking another long slow deep inhale,
Feel the expansion of your body and a long slow exhale as your body and mind relaxes.
Taking another deep inhale and another full exhale,
Completely relaxing your mind and body allowing any stress and tension to drift away and just return back to your natural breath.
Have a quick scan of your body to make sure you're comfortable and you are relaxed.
Scan your body from head to toe,
If you notice any tightness,
Any stiffness,
Tension,
Just release that part of your body,
Breathe into it,
Allow it to relax,
Allow it to become heavy.
And just breathe into any places that feel tight,
That feel strained and breathe through the tightness,
Breathe through the tension as that part of your body relaxes.
And then return back to your natural breath,
Breathing in and out of your nose.
I want you to visualise what it is you want in your life,
Whether that is improvements in your relationship,
New relationships,
It could be better communication between you and your loved ones or your work colleagues,
It could be living more harmoniously with the people that are in your life.
Maybe your goals are to achieve a sporting achievement,
Maybe it's a personal achievement,
It could be a new job or a promotion in your current job,
It can be a vacation that you dream of,
It could be something to do with the world and nature,
The world living more at peace,
You living more at peace,
Living a healthier,
More sustainable lifestyle.
Whatever your goals,
Whatever your intentions are,
Just visualise them now,
Visualise it happening,
The people that are involved,
The way they look,
The way they sound,
The environment that you are in,
What does the place look like,
What is your location,
What is surrounding you,
Just visualise whatever is involved with your goal or intention,
From all the sights,
The sounds,
The smells,
The tastes,
The sense of touch,
Really visualise it happening just the way you want to.
If you are not already smiling,
I invite you to smile,
Even if it's just turning the corners of your mouth up slightly into a half smile,
This sends signals to your brain that you are happy and your brain and body will respond.
If there are other things that you are working towards or working with,
You can also visualise them,
Using the same process as before,
All the sights and sounds,
The smells,
The tastes,
Any sense of touch that is involved,
Really get a feel for what it's like,
For what is happening,
Immerse yourself in the situation or situations,
Experience it like it is already happening.
If you have lost your smile,
Please engage it again.
And now you can start to bring some gratitude,
Gratitude for all the things you want to happen or want to have or want to be.
Whatever it is,
Have gratitude that the situations have happened or the people have come into your life,
Things have turned out for the better,
For yourself,
For the world,
For everyone around you.
Have gratitude for whatever it is,
Whatever your goals or intentions are.
Gratitude that it's already happened,
Gratitude that you already have it,
It is already done,
You are already it,
You are already there.
And you can say it silently or out loud to yourself,
That you are grateful to have what you have,
To be where you need to be,
For the experience to have already happened,
For things to turn out the way you wanted them.
And you can keep repeating this silently or out loud,
With a smile and focusing on your heart.
Silently cultivate the feelings of gratitude,
Of appreciation,
Of abundance,
Love and joy.
In doing this you will rewire your brain,
Neurologically you are telling yourself you already have this,
You are already that or you are already there.
And you are cultivating the feelings of gratitude,
For your goals and intentions to have been met or achieved.
Your brain will respond and your body will respond.
Really believe in these feelings of gratitude,
Of appreciation and abundance.
Allow them to emanate your soul and to wash over you.
And carry these feelings with you.
And you can practice this daily.
Practice cultivating the feelings of gratitude,
Of appreciation and that will only cultivate more feelings of abundance within you.
And that will only attract more abundance in your life.
You will become more content,
Happier and peaceful.
You can take your attention off your breath now and just sit in the stillness around you.
Start to listen to the sounds that are around you.
Get a sense of your surroundings.
And you can begin to just move your body slowly,
In any way that feels comfortable.
Stretch out into the space around you,
But keeping your eyes closed.
And when you are ready,
You can begin to open your eyes,
Starting off gazing down at the floor.
Thank you for meditating with me.
