Gratitude Meditation

During the beginner, guided meditation, you are guided to connect to deep relaxation and peacefulness. As you do this, you are reminded of the many people and experiences you have to be grateful for.

Transcript

Thank you so much for joining me today for this meditation.

My name is Amy Valentine and I'm very,

Very excited to lead you in some quiet guided meditation today.

If you are practicing sitting in a chair,

I encourage you to have your back fully supported and your feet flat on the ground,

Relaxing your hands either face up on your lap or face down,

Perhaps clasped.

The goal here is really to be comfortable.

Additionally,

I invite you if you are lying down for this meditation to have your back and neck fully supported and perhaps place something under your knees or around your hips if that will make you feel more comfortable.

As you get into that comfortable position,

I invite you to close your eyes when you feel ready to do so and know that as you begin focusing on your breath,

Your mind may wander during this meditation and that's very normal.

Bring your sound,

Bring your attention back to the sound of my voice.

Bring your attention back to your breathing,

Focusing on your inhale and your exhale.

On your next breath in,

Doing your best to extend that inhale so it lasts the count of four and on the exhale,

Having your exhale last for the count of four.

Taking another breath in here and release,

Focusing on that breath,

Watching it flow into your body and watching it leave on your exhale.

On your next breath in,

I invite you to take your attention down to your toes,

Wiggling your toes,

Clenching and unclenching your toes,

Releasing any stress being held in your feet,

Rolling your ankles if you need,

Pointing and flexing your toes,

Releasing,

Letting go,

Relaxing your calves and your shins,

Unlocking your knees,

Clenching and unclenching your thighs,

So your quads and your hamstrings,

Really relaxing here,

Letting go,

Releasing any tension held in your lower half,

Breathing into your lower half,

Taking your attention to your stomach,

Unclenching here,

Really letting go,

Notice your chest and you need to open your chest a little further,

Dropping your shoulders down a little further,

Relaxing all the way down both arms,

Relaxing all the way down into your fingertips,

Unclenching your hands,

Breathing calm and peaceful energy all the way down to your fingertips,

Noting your neck,

Really bringing your attention to all the muscles of your neck,

Breathing into this space,

Releasing and relaxing,

Your awareness goes to your jaw,

Unclenching,

Noticing where your tongue is in your mouth,

Where your teeth are in your mouth,

All the muscles around your cheeks and your eyes,

Around your forehead,

Releasing and relaxing here,

Having your eyeballs relax in their sockets,

Relaxing the muscles of your scalp and as you sit here,

Fully relaxed,

You scan your body,

Noting from the top of your body all the way down to the tips of your toes,

Any other places where you're holding stress,

Feeling tension,

Breathing into that space,

Bringing energy of relaxation and calm and ease to that space in your body,

Taking a moment to do that.

When your next breath in,

You feel the most incredible bright white light shining down to the top of your head,

It's filling up your entire head and neck with this bright white light and it flows down both of your arms all the way to your fingertips,

Flowing down all the way down,

Flows down your chest,

Down your torso,

Filling every cell with this bright white light,

It flows all the way down both legs,

Filling your feet so that every cell from head to toe is vibrating bright white light,

Energizing light,

Raising the vibration in every cell so that if you were feeling any pain,

Any discomfort,

Any frustration,

Any anger,

Your vibration is raised slightly,

Slightly higher,

Lifting you up higher.

All of these cells glowing and vibrating,

Beaming this bright white beautiful light and out the bottom of your feet grow these incredibly strong deep roots connecting you to the ground,

Rooting into the earth,

Helping you to feel so calm and so peaceful,

So safe.

I invite you now on your next breath in to see a gravel driveway and it leads to this little cottage beside the water.

You walk up the driveway just to your left and down the path that leads around the side of the little cottage and out the back of the cottage there's a comfortable patio area and on the patio is this rocking chair.

It looks comfortable,

It's inviting you to sit down and as you sit down you realize that there is the most stunning view in front of you.

You could sit here and either rock gently or sit calmly staring out to the blue sky in a sparkling water.

It's very calm here,

It's very peaceful.

The only sounds are the sounds of the water and the sounds of the breeze on the leaves.

The birds have even taken a little rest.

It is very peaceful and very calm.

And in your practice here today,

In this moment here as you sit looking out at something so beautiful you decide that gratitude is the vibration you want to practice.

Gratitude is where you need to go today.

And as you sit in this comfortable rocking chair,

Feeling very comfortable and safe,

Feeling very calm and at peace,

You feel the rise of emotion of gratitude fill your entire heart and your entire being.

You feel this gratitude flowing through your veins.

Gratitude for the day,

For the people in your life,

For the experience that you are living right now,

For your opportunity to impact others,

Gratitude for those who show you love and for those who allow you to show them love.

Gratitude for the sunshine and the breeze,

Gratitude for the calm,

Gratitude for the quiet,

Quiet time just for you.

And as you sit here in this rocking chair with this beautiful scene in front of you,

Gratitude pulsing through your veins,

All of the things that you are grateful for come before your eyes and you send your own love and light to those things.

It's almost like you can see them floating,

This energy of love and light,

Of gratitude floating off towards all the things that you are grateful for,

All of the people,

All the experiences,

All of the moments rushing out of you,

Almost as if you are the sun and all the rays of the sun are beaming out from you.

And you feel very calm and comfortable here as you send love and light for all those things that you are so grateful for.

As you sit here in this rocking chair,

More and more things come to mind,

Experiences and people come to mind.

Gratitude fills you,

It warms your heart.

It is like a big hug.

And you stay here in this rocking chair,

The cottage by the beach,

This quiet moment,

Just a moment longer,

Taking in all of the beauty that is this now moment,

Feeling gratitude for the opportunity to be calm and still and to show gratitude.

You stand up from the chair,

Take one last look at the blue sky,

In the water,

And you turn to walk back down the path,

The path that led you around the side of the cottage to the gravel driveway that takes you back to where you began.

And you turn once more and as you do,

A bright beam of sunlight chooses you.

It pours down into the top of your head,

Filling every cell in your head and neck with bright white healing light.

It flows down your arms into your fingertips,

Energizing them and uplifting them.

It flows all the way down your chest,

Filling your torso,

Filling both legs,

All the way down to your feet.

This bright white light calming you,

Bringing peace,

Bringing harmony.

And every cell is vibrating as it flows down and out the bottom of your feet grow the most incredibly strong,

Deep roots.

They are thick and secure,

Grounding you to the earth,

Rooting you to the ground,

Helping you to feel peaceful and safe,

Helping you to feel so loved and so connected to gratitude.

I invite you now on your next breath in to release all images.

On your next breath in to move your hands and feet and to come back into this space.

And finally,

When you are ready to do so,

To open your eyes.

Thank you for meditating with me today.

Namaste.

Reviews

Namaste. A beautifully guided and peaceful meditation😍🙏🏾