Cultivating Gratitude

This guided meditation invites you to slow down and reconnect with the simple joys of life through mindful breathing and gratitude practice. You'll be gently guided to relax your body, release tension, and explore moments of thankfulness in your everyday experience. The meditation includes a powerful visualization where you'll reflect on someone who has made a significant difference in your life, allowing you to feel deep appreciation and connection.

Through soft, supportive instructions, you'll learn to notice the subtle shifts in your body and energy.

Transcript

Let's take a moment to settle in,

Find a comfortable,

Supported position,

And sitting tall but at ease,

Allowing ourselves to stay present.

And take a deep breath in,

Filling up completely,

And exhale slowly,

Letting go of any tension.

And again,

Deep breath in,

Filling the lungs completely,

And exhale slowly.

Feel the support beneath you,

The chair,

The ground.

Let it hold you as it always does.

Now bring your attention inwards.

Begin to soften your forehead,

Your jaw,

Drop the shoulders,

Release the stomach.

With each breath,

Allow the exhale to grow longer and more relaxed.

Today,

We're gonna work on cultivating gratitude through reflecting on the simple things we take for granted.

Let's start by bringing to mind one small thing that we can be grateful for.

Maybe it's the sound of laughter,

The experience of sitting with a friend,

The warm air,

Something small to be grateful for.

Notice what that feels like in the body,

The energy of gratitude.

And just continue to notice simple things to be grateful for.

It's not the time to get lofty,

Just simple everyday things.

And continue to notice what it feels like.

The shift that happens in the body when we appreciate,

When we have gratitude.

Now I want you to bring to mind someone who's dear to you,

Someone who's made a big difference in your life.

Bring them to your mind's eye.

And imagine yourself thanking them.

Acknowledging their presence in your life.

Acknowledging the generosity of their spirit.

Maybe you can give them a hug if that feels right for you.

And just stay with the person for a moment or two more.

And when you're ready,

You can start to say goodbye to them.

Thank them again.

Knowing that they're with you at all times.

We carry each other in our hearts.

And begin to become aware of the room.

And start to move the body side to side.

Move the hands or feet.

Just letting your body know that you're gonna end this period of meditation.

And take another deep breath in.

And out.

And when you're ready,

You can open your eyes.

Reviews

Good short gratitude practice