Morning Gratitude Meditation

This 6 minute guided practice is designed to awaken the body, steady the breath, and focus the mind. Through gentle movement, intentional breathing, and gratitude reflection, you’ll start your day grounded, resilient, and ready to face challenges with strength and clarity.

Transcript

Welcome to this morning gratitude meditation.

Find a comfortable seated or standing position and place your feet firmly on the ground,

Spine tall,

Shoulders relaxed.

Close your eyes or soften your gaze.

We're going to begin with some body awareness.

Take a slow breath in through your nose and let it go out your mouth.

As you breathe,

Gently roll your shoulders back and down.

Feel your body begin to loosen and on your next inhale,

Lightly tighten your fists and your muscles.

Exhale and release.

Feel that tension melt away.

Do this twice more.

Inhale,

Gentle contraction.

Exhale,

Release.

Once more.

Inhale,

Gentle contraction.

Exhale,

Release.

Notice how your body feels more awake,

More alive and be grateful for it.

Now bring attention to your breath.

Inhale for a count of four.

Hold for a count of two.

Exhale for a count of six.

Repeat this rhythm a few times,

Letting the breath ground you.

Each inhale energizes the body.

Each exhale clears the mind.

Continue this breath.

I'll bring awareness to the air moving in and out of your body.

Now with your body awake and your breath steady,

Bring to mind something you're grateful for this morning.

Could be the air filling your lungs,

The strength of your body,

Or the opportunity to live another day with purpose.

Say silently to yourself,

Thank you.

Breathe it in.

Let gratitude spread through your chest,

Your shoulders,

Down your arms,

Through your core,

Your legs,

All the way to your feet.

Now think of just one person you are grateful for today.

Picture their face,

Their energy,

Their support,

And as you inhale,

Imagine you are receiving their strength.

As you exhale,

Imagine sending gratitude back to them.

Feel that connection anchor you in resilience.

Take three deep breaths now.

Inhale energy,

Exhale gratitude.

Be sure you're engaging the diaphragm,

Expanding a full 360 breath,

And exhale all the way out.

With your final breath,

Place a hand on your heart and say silently,

I am ready,

I am strong,

I am grateful.

When you're ready,

Gently open your eyes.

Step into your day with focus,

Resilience,

And gratitude.