Hello and welcome to this guided gratitude meditation.
We have so many things to be grateful for and most of the time we look right past many of them.
So for today's session we are going to pause our busy minds and dive deep into the space of gratefulness.
After this meditation you will more easily notice the abundance of things you have to be grateful for.
So to begin,
Make sure you are comfortable in whatever position suits you best.
And now close the eyes if you haven't already and bring your attention inward.
Take a deep breath in through the nose and out through the mouth.
Again inhale deeply and let go completely.
Let your whole body relax.
Let your mind be quiet,
Slowly disengaging from thoughts,
Images,
Or worries.
Immerse yourself fully in the experience of this moment.
Now bring your attention to your breath.
Simply watch the flow of each breath in,
Of each breath out.
And slowly begin to take a few deeper breaths,
Allowing the inhalations to be a little longer and the exhalations a little more complete.
Without any strain or effort,
The breath flows steadily and easily in and out.
And as you inhale,
Let the breath fill your lungs fully from bottom to top,
From the pubic bone all the way up to the collarbones.
And as you exhale,
Empty the lungs completely from top to bottom,
Collarbones all the way down to the pubic bone.
Inhale deeply and exhale completely.
Feel the expansion with every breath in and the relaxation with every breath out.
Slow and steady,
Breathe fully,
Inhaling bottom to top,
Exhaling top to bottom.
And with every progressive breath,
Notice a sense of calm and peace beginning to permeate your entire body.
As you inhale,
Receive the gift of energy.
And as you exhale,
Let go of tension,
Holding,
And worry.
Feel the breath heal and rejuvenate your whole body.
Let your whole body breathe in and out.
Now focus on your heart center and feel any sensations present there.
And as you breathe in,
Imagine the breath moving straight through the heart center and straight out as you exhale,
As if you were breathing directly through the heart.
Feeling the breath moving into the heart,
Feeling the breath moving out of the heart.
Continue to breathe this way for just a few moments,
Remaining completely present to any and all sensations in the heart center.
Breathing in just a moment,
You're going to begin to think of four things you are grateful for.
And for each of those four things,
You're going to take three of these heart breaths,
Intentionally breathing that thing we are grateful for into our heart centers three times.
These can be simple things,
Such as your ability to breathe,
Having access to food and water,
Your ability to feel,
Or it could be other things like a person you're grateful for,
Or an animal,
Or maybe something someone did for you recently.
It can be anything big or small.
And we will focus on each of these things one at a time.
So just take a moment now to bring to mind the first thing you feel grateful for.
Now feel the gratitude in your heart as you focus on this one thing.
You can even place a hand over your heart if you'd like.
We will take the first of three breaths in together.
Take a deep breath in through the nose,
Breathing this thing you are grateful for into your heart center and slowly breathing out through the heart center.
Now continue this breath two more times on your own,
Breathing deep and feeling that love in your heart.
Whenever you're done,
Take a moment to rest in this feeling of gratitude.
Begin to bring to mind something else you're grateful for.
Take a few moments now to think and remember that it can be something simple,
Such as a single finger or a foot.
Whenever you're ready,
Take your three deep breaths,
Breathing that thing into the heart center.
Take your time and be fully present.
Whenever you're done,
Just rest and bathe in the feelings of love and gratitude.
Now begin to bring to mind something else you are grateful for.
Take a moment now to think.
Whenever you're ready,
Take your three breaths,
Sending love and gratitude deep into your heart along with the thing you are grateful for.
When you're done,
Rest in the feelings of warmth and love.
Now begin to bring your mind to your fourth thing that you are grateful for.
It can be anything big or small.
Now begin your three breaths,
Remaining fully present to the heart center.
Whenever you are done,
Allow your breathing to return to normal and feel as this gratitude and love is radiating out from deep within you.
Feel it in every cell of your being.
Let a gentle smile begin to spread and feel how your entire being has shifted as a result of this practice and rest in the deep and peaceful knowing that this shift will remain within you.
You will now go about life seeing things in a more abundant and appreciative way.
A wonderful follow-up practice is every night before you go to bed,
Pick five to ten things from your day that you are grateful for.
The more often you find things to be grateful for,
The more you'll have to be grateful about.
Now take a deep breath in through the nose and over the mouth and let it go with a sigh.
If you'd like you can bring the hands together in front of the heart and take a moment to thank yourself for showing up here for you today and feel all that love and gratitude for yourself.
And I thank you and I'm so grateful for you allowing me to help facilitate this experience today.
With your next exhalation,
Let the eyes softly open and find something in the room or space you're in that you either haven't noticed before or just haven't noticed in a long time and just acknowledge its presence.
Again,
I thank you so much and I will see you next time.
You
