Welcome to the Mind High Club gratitude meditation.
Make sure you're sitting in a relaxed comfortable position.
Close your eyes and take three slow deep breaths in through the nostrils and out through the mouth.
Pay attention to the rhythm of your breath focusing on how the air feels as it enters your nose and flows out through your mouth.
Feel the breath flow in through your nostrils,
Brushing the rest of your body and letting it out with a relaxed out-breath,
Breathing naturally,
Just paying attention to the simplicity of your breath.
Feel how heavy your eyelids are.
Feel your breath relaxing you more and more.
Picture a warm healing light entering through the top of your head,
Flowing down through your body slowly,
Relaxing and healing everything it touches.
Feel it relaxing your scalp,
Flowing down through your forehead,
Your eyes,
Your cheeks,
Flowing down through your jaw,
Relaxing it fully.
And if your jaw drops open,
That's okay too.
Just let it all completely relax.
Let the warm golden light flow down through your neck,
Relaxing your shoulders,
Your chest,
Your back,
All the way down your spine,
Touching every vertebrae and the front of your body,
All the way down your arms,
Through your hands,
Every finger and every fingernail.
Feel your hands tingling with relaxing healing light.
Feel the healing light flow through each of your organs,
Relaxing,
Healing and brightening them.
Feel the golden light filling your entire body with warmth,
Love and gratitude.
Now feel the light flow to the base of your spine,
Your stomach.
Feel it flow through every one of your lower organs,
Your pelvis and now all the way down your legs to your knees,
Feeling completely relaxed,
Completely safe and nourished by the warm light.
Now let it flow down your calves to your feet,
Relaxing every toe,
Every toenail.
Feel your body heavy in your seat,
Completely relaxed and held,
Connected from head to toe,
Filled with a light of warmth,
Love and gratitude.
Send waves of gratitude to your body for tirelessly striving to support and carry you.
Send gratitude to your organs,
Your muscles,
Every tiny cell for providing you with energy and life.
Now draw your attention and the healing light to your heart.
Picturing it as a flower,
Open it right up so that it's wide open,
Radiating through your front and your back,
Filled with light.
Now bring to mind one to three things that you feel truly grateful for in your life right now.
They can be big or small,
Just whatever pops into your head.
Maybe it's the sun on your face,
A warm cup of coffee,
Maybe it's where you live,
The fun you had on the weekend.
Whatever this is for you is perfect.
Hold each thing for a moment,
Truly feeling it as if you're there now.
What sounds can you hear?
What can you see and feel?
Take a moment to truly feel the emotion of gratitude for these things,
As if they were a precious rarity.
Take a few moments in this space.
Now bring to mind one to three people you're grateful for.
They could be one of your loved ones,
Friends,
A person you don't know that smiled to you in the street.
It could be someone that greeted you at the supermarket checkout,
Or the person who made your morning coffee.
Think about all the interactions you've had lately with people.
You could be grateful for an act of kindness someone has extended to you,
Or you could simply appreciate a beautiful quality in a person,
Whether they're near or far.
When you think about this positive experience you're grateful for,
Send a wave of compassion from your heart center towards this person,
Flowing the warm light through your body to theirs,
Taking up as much space as you possibly can.
Taking a few moments here,
Soaking up all of these feelings.
Now bring to mind one to three things that have happened in the past day that you're grateful for.
What was good about your day?
When did you laugh,
Feel happy?
When were you relieved or excited?
What were the small things you felt glad to have that made you feel so good?
Be present with these now and feel whatever feelings are there,
Truly feeling the waves of gratitude flow throughout your body.
Lastly,
Bring your awareness to one to three things you're grateful for about yourself.
These could be qualities you admire,
Things you've accomplished in the past,
Or a recent act of kindness,
Anything you like.
Allow yourself to embrace whatever flows into your mind that you appreciate about yourself.
You have unique qualities and talents to embrace.
Let them appear to you now in this space.
Feel the feeling of gratitude and bathe in a wave of self-love,
Rippling a light of compassion throughout your entire body.
You're welcome to stay here for a few moments,
Simply enjoying this blissful state.
Or when you're ready,
Bring the attention back to the breath flowing in and out of your nostrils,
Back into your body in this physical space,
Returning your attention to your hands and feet,
Maybe wiggling your fingers and toes.
One more deep breath and when you're ready,
Open your eyes and enjoy the rest of your day.
