Gratitude Is Simple | 10 Minute Meditation

Gratitude is simple. It's the act of noticing. This 10-minute gratitude practice walks you through simple yet profound ways of finding gratitude in the mundane moments of life. A simple, yet impactful message that can be listened to each day.

Transcript

Gratitude is simple.

It's the act of noticing.

Welcome to coached by Nikki Dyer.

So let's begin by easing your body into a neutral position that feels right for you.

And gently close your eyes.

Begin to feel the empty space around you.

Take a deep inhale through the nose and exhale as you let the breath go.

In this moment I'd like to invite you to take your hands and place one gently over your heart and one on your belly.

And just take a pause to feel and experience this moment in time.

Feel the warmth of your own touch.

Feel the gentle pressure of your hands resting.

Feel the support your body provides for your hands.

Can you feel how the breath anchors you deeper into the moment with every exhale?

Breathing in through the nose and holding the breath here at the top as your anchor digs in a little deeper still with your next exhale.

Continuing to breathe gently in waves and as you hold your breath at the top focus on the pause and you feel how everything stops for just a second.

Creating more space around your heart with every exhale.

Releasing thoughts or pressures along with the out-breath.

There's no right or wrong way to do this.

Feel your body become heavier and sinking deeper into relaxation.

And with your hands still gently resting with one over your heart and one on your belly as you hold yourself in this moment and show up powerfully and purposefully in this way.

I want you to begin to bring to mind something that you are grateful for today.

It doesn't have to be grand or really anything significant.

It can be something small that you almost overlook.

Maybe you're grateful for this quiet moment to just be.

Or maybe you're just really feeling gratitude for existing.

For having two hands to place on a healthy body.

Take whatever it is you feel grateful for and I want you to hold that feeling deep in your chest as you hold yourself.

And really allow yourself to savor it.

Allowing a smile to come across your face if it feels natural.

As you feel yourself in this energy you just created.

How you are able to relax into the comfort of it.

Quiet minds are full of answers.

Purposeful moments placed within your day.

So silent that you can hear yourself living.

Being with gratitude in this way sends a signal.

A beacon of light shining from your soul out into the world around you.

It's always almost when you least expect it that things begin to fall into place.

When you look around in a moment of pause and realize that whatever leaves is making space for what's about to arrive.

How the quiet allows you to hear the gentle whispers of guidance.

The moments of unhappiness and complacency force your hand into making a move.

The feeling of being unsettled keeps you seeking.

The end always ushers in a new beginning.

The doors that close turn you toward the ones that open.

The lessons are always leading the way.

And every time you get it wrong you become one step closer to getting it right.

So I invite you to consider that contentment and happiness are never about a job or a relationship or the way your life looks.

It's never about being like the others or fitting into someone's mold of you.

One day you just see that happiness is always about the breadcrumbs of gratitude hidden in the ordinary.

The listening to your heart and following whatever you choose to do.

To be kinder and more loving to yourself.

Happiness doesn't lie in the hands of others.

It's always about you.

It's always within the hands of you.

Expressing gratitude is an important part of finding true happiness.

And being grateful for the smallest most mundane moments of life and how you almost don't even notice them until you do.

Choosing to be present enough to see them is a choice.

Gratitude is simple.

It's the act of noticing.

Take a deep breath in.

Feeling your body stretch and expand with your inward breath.

Holding at the top as you focus on the pause and how everything stops for just a second.

And exhale releasing anything that you no longer feel the need to carry with you.

Feeling how it creates more space around your heart.

Take a final deep breath in and as you breathe out feel into this moment you have created.

Feel the inner peace that you have within and begin to bring some gentle movements back into your body.

Stretch out your neck and roll your shoulders up and back.

And when you feel ready,

Open your eyes.

I thank you for being open today to learn something new from someone new.

Today I am certainly grateful for you.

If you enjoyed this meditation,

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I release a new meditation every Wednesday.

Reviews

Good morning Nikki...thank you for this meditation...gratitude is the simple aft of noticing ...I loved that...clear... I will go write in my gratitude journal ✨️ 🙏...thank you!
Donald Dodge

That was so lovely , I needed to pause and check myself, you helped me do just that- so I’m grateful to you ❤️

I especially loved the reference of what is leaving is making space for something new. This is a wonderful meditation reminding us how gratitude, even in the smallest of moments, is so powerful. Thanks Niki 💞🤗💃🏼

Another fantastic meditation Nikki, thank you. My heart and spirit are so grateful to have found this today, Namaste 🙏🏻 ✨💜

Nice short reflection on gratitude. I’ll be coming back to this one. Thank you

A very nice reflection on choosing peace through gratitude. Thank you.

Absolutely beautiful.. thank you so much 🙏🏻💫✨🤍🤍❤️

Noticing the little moments that bring me joy is such a wonderful reminder of practicing gratitude! 🙏 Thank you Nikki Nikki! 💖

Great practice as always, thank you for sharing, I am grateful for this! Namasté 🙏🏽🪷🧘🏽‍♂️

Need to listen again - lots of little wisdoms in the bread crumbs🩷

Another wonderful meditation,Nikki. Thank you so much. I’m going to start noticing the little things more. This was a great way to start this day. I’m so grateful for you. 🙏🙏❣️❣️

Wonderful meditation- I found this to be exactly what I needed this morning. Thank you 🙏🏻

Beautiful meditation. Thank you! Today I am grateful for you!🙏❤️

Really good. I did this while walking and found it really helpful. Love the idea that ‘quiet minds have the answers’.

Gratitude is simple, be present and notice, thnx for such a simplistic but meaningful meditation.

Lovely reminder to look for the little things that bring gratitude.

I am grateful for you Nikki and all the wonderful coaches here on Insight, that have helped me sustained my early morning meditations of 8+ years...
Hugz ❤️