Gratitude For Hard Times

This meditation will allow gratitude an opportunity to come up naturally by opening up to it and surrendering into it. In a time when we are focused on everything that is being taken away from us, bring your attention and intention to the things that you do have in your life. By anchoring in gratitude, we give ourselves the opportunity to appreciate all that we have and all that we are receiving.

Transcript

I'm Kellyn Rose and this is your gratitude meditation.

In a time when we are so focused on everything that is being taken away from us,

I'd like to bring your attention and intention to the things that we do have in our lives.

You see,

By anchoring in gratitude,

We give ourselves the opportunity to appreciate all that we have and all that we are receiving.

Gratitude helps us to connect to the true goodness in our lives.

It helps us to connect to something greater than ourselves,

Be it other people,

Nature,

Or a higher power.

Gratitude helps us feel more positive emotions and embraces good experiences.

Gratitude improves our health,

Builds stronger relationships,

And helps us deal much better with adversity and misfortune.

Gratitude is consistently linked to greater happiness.

This meditation will allow gratitude an opportunity to come up naturally by opening up to it and surrendering into it.

So,

Let's begin.

Find yourself coming into your most comfortable seated or lying down position.

Settle in,

Release your arms along the sides of your body with your palms facing up.

Bring your attention to your entire body and notice the breath.

Notice how and where it is flowing in your physical body.

Now,

Give your breath a color,

Any color,

And as your breath flows,

Follow the color of your breath as it moves throughout your body.

Just notice as the breath and the color move through your body.

Now,

Notice as the breath settle in anywhere,

The belly,

The heart,

The throat.

Breathe deeper into this space and imagine that you've placed a balloon there.

With your inhale,

Fill up your balloon with your colored breath and with your exhale,

Watch the color breath leave your body.

Let's do that again.

Inhale into the balloon and exhale the colored breath.

One more time,

Inhale into the balloon and exhale the colored breath.

Now,

Let your breath return to a natural rhythm.

Just inhaling and exhaling freely without thinking too much about it and just breathe.

Bring your attention to your heart center and surrender here.

Feel it if you can.

Feel your heart beating and pulsing and filling you with love,

Gratitude,

Compassion,

And peace.

Feel it flowing to you,

Through you,

And from you.

Bring your attention to your legs and your feet and your toes,

The part of you that helps you walk,

Run,

Dance,

Kick,

And leap.

Fill them with love and gratitude,

Compassion,

And peace.

Bring your attention to your arms,

Your hands,

And your fingers,

The part of you that helps you to clap and snap,

Cook and color and hug,

Hug all the people that you care about.

Fill them with love and gratitude,

Compassion,

And peace.

Bring your attention to your lips and your mouth,

The part of you that tastes and savors and nourishes,

The part of you that speaks and whispers and kisses and sings and eats to nourish your whole body.

Fill them with love and gratitude,

Compassion,

And peace.

Bring your attention to your nose,

The nose that helps you smell the ocean breeze,

The aroma of sweet perfume,

The flowers,

The trees,

Freshly cut grass,

And the smells of cupcakes in the oven.

Fill your nose with love and gratitude,

Compassion,

And peace.

Bring your attention now to your ears,

The ears that beam in sound,

Music,

Laughter,

Voices of your loved ones,

And all the beautiful sounds of life.

Fill your ears with love and gratitude,

Compassion,

And peace.

Now bring your attention to your eyes,

The eyes that let you see colors,

Faces,

Smiles,

Mountains,

The ocean,

The sunrise,

The sunset,

The moon,

The stars,

And rainbows.

Fill your eyes with love and gratitude,

Compassion,

And peace.

Bring your awareness outside of you to loving relationships in your life,

Both new ones and older ones,

Your family,

Your friends.

Fill them with love and gratitude,

Compassion,

And peace.

Become aware of the material things that came to you both unexpectedly and things that flow to you from your great effort,

Your commitment,

And your hard work.

Bring your attention back to your heart center and again connect to the color of your breath.

Just breathe with your color.

Breathe and feel more grace and more ease.

Experience the warmth,

The love,

The gratitude,

The compassion,

And the peace that brings into your heart.

Feel it as it comes into your whole body and into your whole being.

Feel your capacity and your ability to flow this abundance of love and gratitude,

Compassion,

And peace to you,

Through you,

And from you,

And see your ability to grow and the potential in every single moment.

I am love.

I am gratitude.

I am compassion.

I am peace.

See the color move down into the palms of your hands.

See your color resting in your hands.

See your color emanating out into the whole room.

See your color shine outside your home or whatever building you're in.

See it glow to your neighborhood,

Your town,

Your state,

Your country,

To the whole planet.

Share your color.

Share your color with the sun and the moon and the stars and silently say,

May all beings have love.

May all beings have gratitude.

May all beings have compassion.

May all beings have peace.

Take a big,

Long inhale in and exhale out.

Let's let the universe now sort out all of these details.

And when you are ready,

Slowly bring your toes and your fingers and gently open your eyes.

Do you have a dream with you as you go through your day or you drift off into your night?

Let's let the universe now sort out all of these details.

Let's let the universe now sort out all of these details.

Let's let the universe now sort out all of these details.

Let's let the universe now sort out all of these details.

Let's let the universe now sort out all of these details.

Let's let the universe now sort out all of these details.

Let's let the universe now sort out all of these details.

Let's let the universe now sort out all of these details.

Let's let the universe now sort out all of these details.

Let's let the universe now sort out all of these details.

Let's let the universe now sort out all of these details.

Let's let the universe now sort out all of these details.

Let's let the universe now sort out all of these details.

Let's let the universe now sort out all of these details.

Let's let the universe now sort out all of these details.

Let's let the universe now sort out all of these details.

Let's let the universe now sort out all of these details.

Let's let the universe now sort out all of these details.

And now it's time to return.

Keeping your eyes closed,

Imagine the space around you,

The colors of the walls,

The objects in the room that share this space with you.

Gently allow your breath to deepen.

Wiggle your fingers.

Wiggle your toes.

Gently allow your eyelashes to begin to separate.

And as they do,

Slowly bring in the light.

Bring in the colors.

And let's take three nice,

Long,

Deep breaths together.

Inhaling in and exhaling out.

Inhaling in and exhaling out.

Inhale in and exhale out.

Spend a moment bringing your awareness back and acknowledging how you are feeling.

And when you are ready,

Return to your day feeling refreshed and fulfilled with a deep knowing that you are enough.

Reviews

A wonderful guidance - special with the "break" after 2/3 of the time - THANK YOU SO MUCH - NAMASTE 🙏🏽💖🙏🏽

Tx so much. I really enjoyed it. Namaste

This was a beautiful meditation. Just what I needed this morning!

Absolutely amazing meditation! I feel so blessed to have found this meditation today as it was precisely what I needed to hear. I’m filled with gratitude and positive energy! Thank you!

Lovely, thank you 🙏

Thank you🙏🏻🙏🏻🙏🏻 And it would be good to give an indication that there is 14 min guidance and 10 min of silence.

This is a beautiful, supportive, peace filled practice. Thank you. Namaste.