A Moment Of Gratitude

Taking a moment of gratitude has been proven to improve your mood and overall outlook on life. This meditation guides your through a few areas where you can acknowledge things and people you are grateful for while taking time for stillness and gentle breathing.

Music composed by Narek Mirzaei (Music Of Wisdom)

Transcript

The responsibilities of daily life can get routine,

Even robotic.

Taking a few moments for gratitude can refresh and renew your body,

Mind and spirit.

So let's find a quiet space and settle in.

Find a comfortable position and start to notice your natural breath.

For now,

Just notice.

If it's comfortable for you,

Gently close your eyes.

Keep breathing naturally,

Gently,

In and out of your nose.

If you notice your mind wandering,

Just come back to your breath,

Allowing your thoughts to drift away without judgment.

Bring to mind what you are grateful for in your material life.

Maybe it's your home or your car.

Try not to focus on just one thing.

Allow your mind to go on listing things.

Whatever comes to mind and continue to breathe.

When you're ready,

Take a deep breath in through your nose and as you exhale out of your mouth,

Let that list go.

Return to your normal,

Gentle breathing.

Think about your physical body.

What are you grateful for?

Maybe it's your breath or your ears allowing you to listen to this meditation.

Maybe you thank your heart for doing its job without you even having to think about it.

Continue breathing while you express gratitude for your physical body.

Now take another deep breath in and as you release your breath,

Let that list go.

Now,

Think about the animals and people in your life.

Who are you grateful for?

Friends?

Family members?

A pet?

A partner?

Allow their faces and names to flow through your thoughts while you breathe gently.

Take a deep breath in and as you breathe out,

Let that list go.

Allow yourself to feel the warmth and aliveness that gratitude can bring.

Sit with these feelings for just a few more moments.

If you feel called,

Place your hand on your heart and repeat,

I am grateful.

And when that feels complete to you,

Slowly open your eyes and come back in your space.

Take one more moment to thank yourself for taking this time to feel gratitude.