Welcome to this 10 minute evening meditation on gratitude.
My name is Julie E.
La Grace.
Thank you for allowing me to be your guide this evening.
To begin this meditation,
I recommend finding a quiet,
Comfortable place to either sit or lie down.
You are welcome to do this meditation from bed before sleep if you wish.
Once you've found your comfortable position,
Close the eyes and take a deep inhale through the nose.
And then exhale,
Sigh or blow the air out of the mouth.
Do this a few times.
Imagine that with every inhale you are bringing calm and peace into the body.
And with every exhale you are releasing stress or tension.
When you're ready,
Allow your natural breath to take over again.
As you sink deeper into relaxation now,
Imagine a beautiful,
Warm light radiating above the top of your head.
See that light in any color or colors that you like.
And imagine and feel that this light is full of the energy of gratitude.
Feel that light growing and glowing above your crown.
And then feel it gently cascade down your body.
Feel your brow relax.
Feel the corners of your eyes and the corners of your mouth soften.
Feel your jaw loosen.
And as your face relaxes,
Take a moment to appreciate what you were able to experience with your senses today.
What sights,
Sounds and smells brought you pleasure,
Comfort or familiarity.
What foods you were able to taste.
What you touched.
Maybe a loved one,
A beloved pet.
Or even a simple touch of a leaf or flower.
As the light pours down the back of your head,
Appreciate your brain.
All that it allowed you to do today.
Feel that light move over the throat.
And appreciate your voice and all the kind words that you said.
And all the kind words that you can choose to offer each day.
Feel warm light pouring over your chest and back.
Appreciate your shoulders,
Your arms,
Your incredible hands and all that they were able to do for you today.
Feel that thumping heart and appreciate all the blood that circulated through your body today.
Let light pour over your organs.
Down into your hips,
Through your legs and your joints.
Feel yourself appreciating the intricacies of this body.
This miraculous body.
Feel the light come all the way down around your feet.
And know yourself as held in this warm,
Vibrating light of gratitude.
Feel gratitude for any way that you moved today.
Wherever your feet may have taken you.
And in your mind,
Create a list now of at least five things from today for which you're grateful.
No matter how big or how small.
They could be things as simple as your breath to things as large as having clean water to drink.
Just take the next minute to create that gratitude list in your mind.
Sweetness Feel yourself filling up on this sensation of gratitude.
And offer a quiet thank you to the universe for this day.
No matter what happened in it,
A simple thank you just because you are here now.
And if you have had a difficult day,
Know that you have survived all difficult days preceding it,
And you have survived this one too.
And if you have had a joyful day,
Relish in it,
Knowing that every day is a gift.
Tomorrow is a new day,
But now is all that exists.
So here and now,
Simply radiate your appreciation,
Radiate gratitude for all that you have.
And then take that gratitude and bring it back to your breath,
And deepen your breath.
Let go of anything else that you need to let go of with each exhale.
Feel your body relaxing even further into that warmth of gratitude,
Readying itself for a peaceful evening and deep sleep.
If you wish to open your eyes,
Gently do so.
If you wish to keep them closed,
Allow them to stay closed.
Draw a soft smile across your lips,
And either gently come back into the room and into the evening,
Or let yourself drift off to sleep.
Blessings for your dreams and for your peace.
