Hey there,
Thank you so much for joining me for this meditation.
And I'm grateful for you,
I'll begin by saying I'm grateful for you for giving this a try.
This is a very powerful gratitude meditation,
With the emphasis being on the quality as opposed to the quantity of the things that we are grateful for.
Because ultimately,
What we want to do is feel the gratitude,
Not just say it.
So let's begin,
Find yourself seated comfortably,
With your back upright.
And gently,
Close your eyes.
Notice how you're feeling right now,
In this moment.
Take note of the energy,
The emotions.
Where does the energy lie in your body?
Notice where it is,
Where it's coming from.
Now relax your jaw,
Relax your shoulders,
Relax your legs and your arms.
Relax your body.
Now take note of your breath.
How does it feel when the air brushes in and out of your nostrils?
Take a moment to identify the sensations of the breath.
Notice how it's a little cooler when you breathe it in,
And a little warmer when you breathe it out.
You're just feeling the sensations of the breath.
You'll notice that your thoughts may arise,
Which is fine,
It's perfectly okay.
When that happens,
You just take note of the thought,
And gently go back to feeling the sensations of the breath.
And together,
Let's take a deep breath in through the nose.
Relax a little further,
As you breathe out.
Go back to noticing how you feel.
I'd like you to think of something about yourself,
For which you are grateful.
It can be a quality,
It can be a trait,
It can be something that you do that you're possibly proud of.
Something about yourself that you are grateful for.
Once you've acknowledged that,
And once you've identified that,
Take a moment to imagine yourself carrying those traits or qualities.
What do they look like on you,
Or even in you?
How do you feel when you invite this,
For which you are grateful,
Into your mind?
Imagine yourself with this trait or quality.
Imagine it on you as you carry it.
Why are you grateful for this quality?
Notice how your body reacts,
Notice how you feel when you invite this trait into your consciousness.
I'd like you to imagine something about your life,
For which you are grateful.
It can be something around the house that you may be taking for granted,
Or it could be a job,
Or a routine.
Something about your life that you are grateful for.
Invite it into your mind's eye,
And see it now,
Manifest.
How does it feel,
Seeing it,
Acknowledging its existence and its importance?
Imagine yourself interacting with it,
Or using it.
How do you feel?
Explore the emotions,
And why are you grateful for it?
What value does it bring to your life?
Feel free to answer that.
Lastly,
I want you to now think of someone in your life.
Someone who is present in your life,
For whom you are grateful.
Someone who brings you joy,
Uplifts you,
And makes you happy.
Someone who brings value to your life,
In whichever way you define it.
Imagine this person being there now.
Notice how you feel in their presence.
Why are you grateful for this person?
As you are here with them,
Appreciating their company,
Enjoying their presence,
What is it about them that fills you with gratitude?
How do you feel when you are with them right now?
Let's take another deep breath in through the nose,
As deep as you can.
Slowly exhale,
Relax a little further,
Notice how you feel.
Savor and appreciate this state of gratitude that you are in right now.
This positive,
Beautiful state.
You may open your eyes when you are ready.
Welcome back to your physical surroundings.
As you do so,
I would like you to spot something,
Something that you can see from where you are,
For which you are grateful.
It can be anything.
Then why are you grateful for this thing?
When you are done with that,
I would like to thank you and wish you an amazing rest of the day or night,
From my heart to yours.
Thank you.
