Thank you for joining me today in a gratitude meditation.
Gratitude is one of the great superpowers we have.
With it,
We can transform our perspective,
Elevate our energy,
And create deeper connections with ourselves and the world around us.
This guided practice goes beyond the mental concept of gratitude and aims to help you create the physical experience of it as well.
With that being said,
Get yourself into a comfortable position,
Either seated or lying down,
And gently close your eyes.
Take a moment to settle in,
Allowing your breath to slow and your body to relax.
With each inhale,
Invite a sense of spaciousness into your chest.
And with each exhale,
Release any tension you might be feeling.
Allowing yourself to settle into the present moment.
Bring your attention to your heart center,
The middle of your chest.
You can place your hands there if it feels good.
Notice the warmth,
The steady rhythm beneath your palms.
Imagine that your breath is flowing directly in and out of your heart.
With each inhale,
Feel your heart expand.
With each exhale,
Feel it soften.
Now,
Think of something or someone you deeply appreciate.
It could be a person,
A pet,
A memory,
Or even the sensation of the air on your skin.
Imagine the appreciative energy around that person or thing you're thinking about.
You can envision it as a light,
If you'd like,
And breathe that in.
Or you could envision it like that energy is water and you're a sponge soaking it in.
And instead of just thinking about it,
Let yourself feel that energy as it fills you up.
What does gratitude feel like in your body?
Does it bring warmth?
A lightness in your chest?
A tingling sensation?
Maybe a gentle upward pull at the corners of your mouth?
Whatever that is for you,
Let that sensation build like a wave rising inside you.
Breathe deeply into this feeling.
Let gratitude spread like liquid light throughout your body,
Filling your head,
Your arms,
Your hands,
Your belly,
Your legs.
With each inhale,
Imagine your gratitude expanding,
Filling even the smallest spaces within you.
With each exhale,
Let it settle deeper,
Anchoring into your bones.
Gently roll your shoulders back,
Opening your heart a little more.
Picture your chest radiating warmth as if gratitude were a sun inside you.
Let it shine outward,
Touching the space around you.
Now bring to mind something simple yet profound.
A kindness you received,
Maybe the comfort of a safe space,
Or the gift of being here right now in this body.
Say or think to yourself,
Thank you.
Feel the words vibrate through your chest.
Thank you.
Let these words move through your body,
Not just in your mind,
But in your skin,
Your breath,
And your heartbeat.
Tune into your senses.
Notice the feeling of air entering your nose,
The rhythm of your breath,
The weight of your body fully supported.
Let gratitude settle here,
In the small,
Quiet details of this moment.
Now,
Imagine that this sensation of gratitude is a thread woven into your being,
Something you can return to throughout the day.
When you're ready,
Take a deep,
Nourishing breath in,
And exhale slowly.
If your hands are on your heart,
You can release them.
Gently wiggle your fingers and toes.
And when you're ready,
You can open your eyes.
