Simple Gratitude Meditation

This is a simple gratitude meditation. This meditation begins with a breathing exercise, some progressive muscle relaxation, and then helps you focus on things you are grateful for. The purpose is to cultivate gratitude.

Transcript

This is the simple gratitude meditation. Start by just getting settled where you are. Feel the surface beneath you. Move around until you get comfortable. Feel yourself settling in. Let the eyes gently close. And start to deepen and slow down the breath. Breathing in big, Deep breaths in through the nose all the way into the belly. In, In, In. Holding it for two or three seconds. Releasing away through the mouth. Letting it go out. In, And out. Three more big, Deep belly breaths. Breathing deep into the belly and through the nose. Holding it at the top. And release through the mouth. In, And out. In, And out. On the next exhale, Let the shoulders relax completely. Shoulders falling toward the floor. In, And out. In, And out. I want you to imagine for a few moments that when you inhale, You're breathing in a bright blue light. And this light represents relaxation. When you breathe away, You breathe away a gray mist. And this represents tension. Breathing in, Blue light, Relaxation. Breathing away, Gray mist, Tension. Just follow this for a few more moments. In, And out. Now we're going to start the gratitude practice. Starting with what's most important in gratitude, Which is gratitude for this moment. Nothing happening outside of this moment. You're in this moment. Breathing and focusing. Breathing and letting go. Grateful for this moment. I am grateful for this moment. I am grateful for this moment. When your mind tries to fast forward ahead, Bring it back to this moment. When your mind visits the past, Bring it back to this moment. Because nothing can be wrong in this moment. Next, I want you to fill in the blanks. I am grateful for something that I have. Something that you have. I am grateful for something that I have. I am grateful for an experience that I cherish. Think of an experience that you cherish. And feel that gratitude. I am grateful for a place. I am grateful for a place. See this place in your mind. Fill in all the details. I am grateful for a person. I am grateful for a person. See this person in your mind's eye. See this person completely. Feeling filled with gratitude for this special person. And finally, I am grateful for this part of myself. Or this thing about myself. I am grateful for this part of myself. And the more you invite gratitude in, The more it grows like a tree. The more you practice intentional gratitude, The more it grows. To the point where gratitude is like second nature. Say to yourself, I am grateful. I am grateful. I have all that I need. I have all that I need. I live in abundance. And whenever you're ready, Slowly bring your attention and awareness back to your body, Back to the room. Slowly inviting a bit of motion back into the body, Wiggling the toes, Moving the hands, Maybe stretching your arms overhead if you'd like. And when you're ready, The eyes gently lift open. Relaxed, Refreshed, Ready for the rest of your day.