Visualizing Gratitude - Feelings Of Joy In A Moment

Take some time to lean into gratitude, harnessing the feelings of Joy that are available to you any time of the day whatever situation you find you need a little happiness. A Visualization of 3 moments of gratitude for you.

Transcript

Welcome to Awaken Tranquillity and today's meditation.

I hope you're all in a nice comfortable position,

Sitting up with your shoulders straight or laying down on the floor and start by settling in to that position of releasing anything out of your body,

Any tension,

Relaxing every muscle.

Just take a moment to focus this moment on the present,

Letting go of anything that's happened in the past and not be future focused just for the next few minutes as we concentrate our mind on how we feel right now,

As we take a few deep breaths and we're breathing through our nose into our bellies,

Breathing that beautiful positive energy that's there for you and as you breathe out through your mouth,

Letting everything go that doesn't serve you right now,

As you breathe in again,

I'll count to four,

Breathing that positive energy,

Breathing in,

Two,

Three,

Four,

As you take one more deep breath in through your nose and sigh it out through your mouth,

Allowing every muscle to just sink a little further into your seat and scanning your body from your head,

Down your neck,

Down your shoulders and as you touch each part,

Just releasing your muscles just a little bit more,

Your legs and arms,

Your torso,

Your toes and as you get to your feet,

Visualise roots coming out from the soles of your feet,

Extending deep into the earth,

Those roots connected to you,

Going deeper and deeper into the earth,

Wrapping around rocks,

Minerals,

Anchoring you firmly to the ground and as you breathe in,

Just your natural breath,

Just imagine the energy that's being poured through the roots,

Up through them roots into your body,

As you savour that wonderful,

Wonderful energy from the earth and as you exhale,

Letting go of any tension or stress that you're holding onto,

Release it back to Mother Earth,

As that energy no longer serves you,

Let that be recycled in the earth's crust and continue to breathe the energy from the earth in and out,

As gravity brings you further and further into your seat,

Connecting to the earth beneath you,

Becoming more grounded with every breath and as you visualise your body in whatever position it is in,

As if you're floating above it,

You can see your body focused on what it's focused on and it's surrounded by a white light and that white light,

That glow around you is shielding you from all the negative energy that could potentially impact you and this white light is filling you up,

Filling you right up with positivity and warmth,

Sit for a second,

Feeling that warmth and positive vibe that's coming out from the earth into your body,

Filling you up,

Making you glow,

This white light and as you continue to be filled by this beautiful white light,

You start exuding this positivity and warmth out of your body even further,

Further and further into the world,

Sharing this positive vibration into the world,

To anyone and everyone and as you continue to shine this light of positivity,

Reflect on the things that you're grateful for today,

The first one could be a person,

A person who has a deepening impact on you,

A person that you love dearly,

That you love being around,

How do they make you feel when they're around you,

Who is that person,

Visualise them in front of you,

See their face,

How does that make you feel inside,

Are you smiling,

Do they give you a warm glow,

Just time fly by when you're in their company,

Is it effortless,

Are you often disappointed when it's time to finish what you're doing with them and you can't wait to see them again,

Just think about how that makes you feel in your heart,

What emotions,

And the second thing that you might be grateful for today,

Maybe an experience you've had,

Maybe something you've been wanting to do for such a long time and you've managed to do it,

How does that make you feel,

Make you feel accomplished,

Excited,

Do you want to do it again,

How does that make you feel from a happiness perspective,

Do you have joy in your heart,

Put yourself back in that experience just for a minute,

Really savour the feelings you have while you were doing whatever it is that you were doing,

Really lean into that glow,

Remembering it,

Locking it away in your memory so it's there for you to visit whenever you want,

And the third thing that you might be grateful for,

Quite often it's the little things that we don't think about,

We don't acknowledge our gratitude for the little things that we encounter every day of our lives,

What one thing would it be for you that you're grateful for today,

Maybe it's the warm air coming through the window,

Or the cosy quilt that's wrapping you up in the warm,

Maybe it's the sound of the birds in the trees,

Or the smell of the flowers in the garden,

These little things make a massive impact on how you feel,

These moments,

These feelings are always with us,

In those times where things are getting a little too much for us,

Just remember and sit in these feelings of joy,

Put yourself back in those moments where you feel the most happiest,

Bring back to yourself those feelings of excitement and exhilaration,

It only takes a moment,

So whatever it is that you're doing that makes you feel low or sad,

Just take a moment,

Whether you need to walk away or remove yourself from that situation,

Or just take a deep breath and unlock those memories and breathe into them and let them overpower those negative emotions,

Settle your mind and then open your eyes again or come back to the situation and start again.

And as you sit encapsulated by these feelings of positivity and joy,

Move into a period of stillness,

As you bask in this glow,

And I'll keep an eye on the clock.

And as you start to notice the sounds around you,

As they enter back into your conscious mind,

Slowly sense the smells and the ground beneath you,

Inviting yourself to take a breath in through your nose,

Feeling up your chest and your belly and a deep breath out,

And doing that again in through your nose and out through your nose.

And as you start to bring some easy movement back into your body,

Start to bring some easy movement back into your body,

Perhaps wriggling your fingers and your toes,

Stretching your neck,

And when you feel ready,

Opening your eyes and taking a moment to absorb the colours in the room around you,

Reconnecting with the space that you're in,

And remembering and remembering your moments of gratitude are always there as an anecdote to bring you joy and happiness in times that are not quite so joyous.

I hope you've enjoyed today's meditation and I hope you have a beautiful day.

Thank you.