Today's meditation is going to be a gratitude meditation.
It's the perfect meditation for you if you want to reconnect with what is good in the world,
What you appreciate about life and maybe it's you want to just cultivate more of that or maybe you're struggling a bit at the moment and finding it hard to see the good things in life.
Maybe you've had some challenges recently and you're feeling a bit down,
A bit stuck.
This meditation is going to be a wonderful way for you to,
Throughout and by the end when you open your eyes,
I'm pretty sure you'll have a nice big smile on your face and a warm feeling in your heart.
So just take a moment,
As always find a comfortable place where you won't be disturbed,
Sit in an upright position,
Legs crossed or sitting in an upright position on a chair or a sofa but it's important you sit upright so that you don't just fall asleep and you still stay aware and present with this practice.
And if you haven't done so already,
Just closing your eyes,
Setting the intention for the meditation,
Perhaps dedicating the meditation to yourself and your own happiness,
Finding the gratitude inside yourself that exists in the world and it's often nice to dedicate the meditation to some people that you love as a gift.
As you improve your inner self,
You reconnect rather with your inner self fully,
Often the lives around us,
The people we love,
Improves too,
So just being present to your intentions.
Intentions are everything.
And then just bringing your attention to your breath and your body,
Inhale,
Exhale,
In and out through the nose and just becoming aware of the body,
Top of the head,
Moving your attention down all the way through your body,
Neck,
Shoulders,
Arms,
Chest,
Stomach,
Back,
Hips,
Legs,
Scanning,
Calves,
Feet,
And then just scanning back up,
Feet,
Calves,
Shins,
Knees,
Legs,
Hips,
Back,
Stomach,
Solar plexus,
Chest,
Neck,
Throat,
Tongue,
Face,
Head,
Scalp,
Bringing your attention to the body and the breath.
Now I want you to just allow your mind to begin to appreciate the simple things that exist in your life,
Maybe it's that you're able to listen to this meditation,
Someone invented a technology that is allowing us to communicate right now,
Wherever you are,
All the inventions that had to happen so that you could experience and listen to this audio and just connect with the gratitude for such a simple thing in your day but really realising the magnitude of how much it actually affects you and the value that it's brought and just let that settle into your heart,
Appreciation for the small things and then just bringing your attention to the fact that you're breathing in and out and that there'll be one day when that stops and bringing an appreciation into the light,
Into this moment that your breath,
Your breathing in and out,
What an incredible thing and you don't know how you're breathing,
It just happens on its own and just feeling a gratitude for that too,
For every breath,
Letting that settle in your heart now.
And what else comes to mind?
The fact that you can hear my voice,
That you have two working ears,
Imagine what it would be like not to have that,
To not be able to hear sound,
What a gift it is that you can hear right now and just letting that settle into your heart too.
And what about your sight?
The fact that you can see,
Perhaps at the moment only seeing speckles of light through your eyelids as they are closed,
But you know that at some point when you open your eyes after this meditation,
You will be able to see all sorts of different nuances of colors,
Be able to see things moving,
See some of the most beautiful sights you've ever seen.
And if you did not have your sight and you experienced that for the first time like a child or if someone was blind and saw for the first time,
Tears of joy I'm sure would come to you,
What an experience to see,
To be able to hear.
Now just remember that you can taste food again,
Almost imagining a baby tasting food for the first time,
A new flavor and the joy it brings.
And just letting those settle into your heart,
The realization I can see,
I can hear and I can taste.
And if you're able to speak as I'm doing to you now,
What a gift that is to be able to vocalize your thoughts and how you feel and communicate with others,
What an incredible gift.
A multitude of different muscles working together to culminate in a sound that means you can communicate with people,
Have a job,
Create money,
Create relationships,
Tell someone you love them and with your ears hear it back,
What a joy.
So settling in with that appreciation for just the things you have right here,
Right now.
What else are you grateful for?
I want you to allow a memory to come to mind,
A simple memory perhaps when you were younger that you were so grateful for.
Perhaps in nature,
Playing somewhere with friends or with parents,
Just enjoying that moment,
So grateful for that moment completely in every way.
Maybe there was beautiful light,
Sunlight or maybe beautiful sounds or maybe a beautiful taste or maybe a wonderful touch,
A feeling.
Noticing what you see,
What you hear,
What you feel.
Just really bringing it to life,
That moment.
And when you're ready just reach out and grab that memory,
That moment,
Reach out and bring it back into your heart so that feeling of gratitude resides in your heart and as it comes into your heart imagine it exploding,
That gratitude exploding and moving throughout your body into your muscles,
Into your bones,
Into your nervous system,
That feeling of gratitude.
All those different things you're grateful for,
The things here now,
The simple things as well as that memory.
Breathing it in and allowing that memory and all those things,
Your eyesight,
Your hearing just to stay with you today.
And if at any point you're struggling,
Finding it a challenge in a day just noticing your eyesight,
Your hearing,
All the simple things around you that make you feel grateful for being alive as well as that memory that now exists in your heart.
And so thank you for meditating with me today,
For investing time in yourself to create inner gratitude,
Inner peace,
Inner calm that not only helps yourself but also helps all those around you.
Have a great day.
