So this is a gratitude meditation.
We're going to bring some space for what we're most grateful for in our life.
If you're into gratitude journals,
Pause this,
Jump off,
Grab it and come sit next to you because sometimes it's nice after these practices just to really reflect on and journal these things in our life that we're incredibly thankful for.
Now lets bring some attention to the movement of our breath.
Just watching that gentle change,
The flow into and out of our body.
At any point if you become distracted by your breath,
Just guide our attention back without judgement or criticism.
This particular meditation doesn't matter about doing it perfectly or doing it properly.
It's the intention behind it and just your intention to take some time out of your life and reflect on those things,
People,
Objects in our life that we can be thankful for.
It's a wonderful gift and not just to you but to everyone.
The happier and more content we are in our own life has a wonderful impact on those that are around us as well.
So I'm just going to leave you a moment just to let you focus on the movement of your breath.
Just watching it flow in and out.
And then while still bringing some attention to that movement.
As you're breathing in I just want you to repeat the word in.
As you breathe out just saying the word gratitude.
We're just really setting our intention for this practice.
We breathe in and we notice the movement,
The change.
And as we breathe out we're just setting the intention for why we're here and that's for gratitude.
Breathing in we say in.
And breathing out we say gratitude.
Just keep repeating this over and over again.
Breathing in gratitude.
Your gratitude is always best when it comes from the heart and not from the mind.
As we just come back to the movement of our breath again just letting go of the word in gratitude.
Just watching that movement again.
Watching this body of ours as it expands and contracts.
Sucking in all that much needed energy sustaining us,
Fulfilling us.
As you're breathing all around you I just want you to imagine a colour that you would associate with the word gratitude.
Or any colour really that you feel would sit well with being grateful or thankful.
Maybe it's ruby red,
White,
Green,
Gold,
Silver,
Even rainbow.
We're just bringing this colour to mind and imagining this colour all around you as you sit or lay down.
And as we're just imagining this colour all around us,
The colour of gratitude.
As we breathe in I just want you to imagine breathing this gratitude into your body.
Imagine breathing this gratitude into your body.
And gratitude it knows exactly where to go,
It goes directly into our heart.
And so as we breathe in we breathe this colour.
Breathe this colour directly into the heart as we breathe.
And just imagining this.
It's good to visualise it,
Just imagining this ball of colour,
Breathing and manifesting in our heart.
The light of gratitude.
As we breathe in this light goes directly into our heart.
And as we do this type of practice quite often sometimes we can feel a real sense of expansion.
Sometimes warmth.
Even sometimes it's almost like there's this cool breath.
It's like a crisp breath that we can breathe into the heart.
And even often sometimes absolutely nothing at all.
And all of these are perfectly normal.
The most important thing right now is your intention.
And that is just about manifesting and cultivating gratitude for those things that we already have in our life.
Just keep breathing in this way.
Breathe that gratitude into your heart.
Remembering it doesn't need to be perfect.
The mind may doubt,
Wander off,
Maybe it thinks there's more important things right now and that's ok.
We just remind it just to come back onto the breath again.
And just watch as we fill our heart with a light of gratitude.
And just for the next few breaths we're going to lace that colour with a little bit of extra gratitude.
So as we breathe in we're just going to say that on our breath.
We breathe in this light that we've just been feeling.
And we're going to say that on our breath.
We breathe in this light that we've just been feeling.
And just say that on our breath.
We breathe in and say gratitude.
We breathe this colour into the heart.
Where it's beginning to radiate like a beacon.
And just we lace it with a little bit extra and just say gratitude as we breathe in.
And just keep breathing this way for the next few moments.
And now as we just gently bring some of this attention into our heart area.
And just imagine this light shining bright out of our heart,
This gratefulness.
Found in the heart of all the beauty that we often miss that is all around us.
All the people and things in our life that help us to grow and function.
To smile and to challenge us.
To fall and to lift us back up again.
And as we continue to feel this heart of gratitude.
Just want to see if you can imagine or turn your attention towards a person in your life.
Someone you're truly grateful for.
Someone you're grateful for having them in your life right now.
Or maybe it was in the past.
For everything they do or did at any point.
And just imagining them being here with you.
And when I do this practice I like to imagine them just sat in front of me.
As I'm sitting on my cushion.
And you're just imagining them with you.
And now we turn some of this gratitude towards them.
And I like to imagine this light in my heart starts shining towards them.
Engulfing them in my gratitude.
And just for the next few moments I want you to contemplate on why they mean so much to you.
And why you're grateful having them in your life.
So as you're pointing this light of kindness this light of gratitude towards.
This wonderful person that is or has been in your life.
And just spend the next few moments contemplating why do they mean so much to you.
Why are you grateful for having them in your life?
Now we're going to do this one more time.
Just letting this other person go.
And just trying to think of one more person bringing one more person into this light of gratitude.
Just bring them to mind.
In the same way just think why.
Why are you so grateful for them?
What do they do that makes a difference in your life?
Why do they mean so much to you?
And now just before we turn our attention away I'd like to imagine both of them sat in front of me.
And I'd just like looking in their eyes and just saying thank you.
Thank you for all that you've done.
And then just letting these people go.
These wonderful beings that mean so much to you and your life.
And just bringing your attention back to the movement of your breath again.
Just watching it flow.
How much of this next breath can we notice?
And the next breath.
And the last bit of gratitude we're going to do is.
.
.
I just want you to do your best to finish these sentences.
And remember before you answer just try to speak from the heart not from the mind.
I am most grateful for.
.
.
I am most grateful for.
.
.
Nature means so much to me.
And I'm grateful for it because.
.
.
I may or may not be in the perfect job.
But I'm grateful for.
.
.
And then just bringing some attention back to our breath again.
Watching the movement.
Watching the flow.
We can't do a gratitude practice without bringing some of that gratitude towards ourselves.
And I want you to bring back the shining light of gratitude that's radiating from your heart.
It hasn't left.
Never does.
Just bringing your attention back into your heart again.
And remember this is directed at you.
Even though you're recognizing that these often have come at the expense of others.
This last little bit is just about you.
For no other reason other than you deserve it.
Just finish these sentences.
My core value I'm most grateful for.
.
.
My gift to the world is.
.
.
If you're struggling with that.
.
.
It's ok to come back to it.
Or maybe even just recognizing that you are the gift to this world.
And just finishing with these words to say to yourself whether you believe them or not.
I am amazing.
I am unique.
I am incomparable.
I am beautiful.
And now I have just one more message for you.
From me.
I am so grateful for you.
So let's finish this together.
Just sitting.
And this feeling of gratitude,
Of warmth and connection.
This moment right here,
Means that this- realize it.
Please trust.
And now it's ready.
God Jason pride in my family and And have an amazing rest of your day.
