Rising In Gratitude

"Rising in Gratitude" is a gentle five-minute meditation to help you welcome the day with an open heart. Together, we’ll take a moment to settle in, find our breath, and connect to the warmth of gratitude. As you visualize the soft hues of a sunrise—whether it’s outside your window or in your mind’s eye—you’ll allow those colors to fill your heart and weave throughout your being. With each inhale, you’ll invite gratitude to flow through you, and with each exhale, you’ll offer a silent thank you. This practice is an invitation to embrace the grace of simply being here, alive in this moment, ready to rise and shine from your heart space.

Transcript

Welcome to this five-minute morning meditation.

For the next five minutes,

We'll find our breath,

Sit well,

And find a way to connect to our day with gratitude.

As you begin to find a comfortable way to sit,

Allow your spine to be long,

Your shoulders relaxed and away from your ears.

Let the eyes be heavy in their sockets and sit supportively.

Allow yourself to feel the space between your breath as you inhale fully and gracefully and as you exhale completely.

Start to bring your awareness to your heart center in the center of your chest.

Maybe the sun is rising around you and if not,

Bring the image of the sunrise to mind.

Noticing the colors of orange,

Pinks,

And yellows.

Just noticing how you're arriving to this sunrise on this morning,

Allowing yourself the grace to be here as you are.

As you allow these colors to permeate your being,

Really allowing these colors to fill up that heart space of yours.

Allow yourself to feel the gratitude of another day in this life,

In this body.

Today you get to rise again and show up for your life.

From your heart space,

Allow yourself to fill with this gratitude,

Reminding yourself of the beautiful colors of the sunrise.

Letting those colors bring your gratitude throughout your body,

Throughout your cells weaving in and out.

Once you feel full of this gratitude,

Allow yourself to call to mind all that you're grateful for in this moment.

Anything from simple to more complex,

Having the ability to hear this audio,

Gratitude for the ears,

Whatever else might come up for you.

With every inhale,

Filling up with a new gratitude.

With every exhale,

Silently saying to yourself,

Thank you.

Bring your awareness back to your breath,

Nice and steady.

Full,

Complete inhale,

All the way down into the lower lobes of the lungs.

And exhaling completely where the belly button draws in toward your spine.

And from this place of gratitude,

Create a wonderful day.