Gratitude Snowball

In this gratitude meditation, we take time to slow down, go inwards, and reflect so we can become an energetic match for more blessings, goodness, and joy.

What's already here? Plant a seed of gratitude inside your heart and allow it to spread.

Optional journaling prompts:

Are there any dreams in your life that have quietly become your reality?

Think small at first. Maybe you always wanted to:
- Meditate regularly, and now you do.
- Be part of a kind and supportive community, and here you are.
- Journal your thoughts, and now it’s part of your routine.

Start with these little wins and let the snowball grow. Look at different areas of your life—relationships, work, health, creativity—and notice the dreams that have already come true.

Most importantly, take a moment to feel the joy and gratitude for these dreams turned real. Let that feeling guide you forward.

Transcript

Good morning,

And welcome to The Artist's Morning.

My name's Darius,

And I am so grateful that you and I get this time together.

Our practice today will be on the theme of gratitude.

Whether you are listening to this in the morning,

Or later in the day,

Taking some time to slow down,

Go inwards,

And reflect on what we are grateful for can be a really powerful way to change our perspective,

Change our mood,

And become an energetic match for more blessings,

More goodness,

More joy.

Let's begin our practice,

If your eyes are open,

I'd like to invite you to close them now as we gently begin to go inwards together,

Allowing your body to slowly settle into your seat,

Slowing our minds down,

Slowing our breath down,

Taking slower,

Deeper breaths.

I know sometimes life can be very busy,

Very quick,

There are any parts of you that are thinking about the future,

Let's slow them down,

Let's gently,

Lovingly invite those parts of you back into this present moment.

If there are any parts of you in the past,

Something that's already happened,

Maybe just recently,

Maybe the previous day or night,

Maybe even something that's happened way in the past,

Again we're going to lovingly invite those parts of you into this present moment.

Taking nice deep breaths,

Breathing all the way down to the bottom of your belly,

And it can be nice sometimes to make some noise with our exhales,

And as we do,

We imagine any tension,

Any weight on our shoulders just melting away.

Our foreheads can get very busy,

Let's soften our foreheads,

Signaling to our minds that we are safe here,

We are safe here,

We are safe here,

We are inviting in joy and maybe even some pleasure,

And let's practice that long,

Slow,

Loud breath.

Let's take a nice breath together,

Breathing in,

Hold at the top of your breath,

And with our exhales we're going to make some noise and just let it go.

I am safe here,

I invite joy and peace and calm and pleasure into my mind,

Body and spirit,

And from this slower,

Softer place we're going to begin our gratitude practice.

It's really simple,

We start with small accessible things and I'll guide you and then leave some space for you to fill in the blanks,

A gentle reminder there is no way for you to get this wrong,

Each time you return to this practice you're going to do it differently and that's the point,

Allowing this gentle softness to continue working through your body,

Continuing to take deep breaths,

And let's start with some gratitude for our breath,

Thank you breath,

Thank you lungs,

Thank you body that allows me to bring in new energy through my breath,

And to let go of old energy through my exhale.

The most important thing about these gratitude affirmations is not the words but the feeling,

Access the feeling of having the ability to take a breath in and out.

Let's move on to our voices,

Thank you dear voice,

Thank you for allowing me to communicate and connect with other humans,

Thank you for allowing me to share my voice with the world,

Just take a moment to connect with your voice,

Maybe as you inhale and exhale just feeling the vibration of your voice,

Expanding to our ears,

Thank you dear ears for allowing us to hear,

Allowing us to take in music and film and laughter.

I'm going to go a little faster because one of the fun things with gratitude is it's a snowball,

We start with something simple and we build momentum and we build momentum and we start to change the frequency and vibration of our energy and by doing so we become magnets to more things to be grateful for.

Thank you for our sense of taste,

All of the food we eat,

All of the delicious foods and drinks that we experience,

Thank you for having a space to meditate,

Thank you for having a community to connect with,

Thank you for the hugs,

Thank you for all the people we connected with thus far,

Thank you for the people that believe in us,

Thank you for the people that don't believe in us,

They give us an opportunity to search deeper and really get to know who we are.

What else are you grateful for in this moment?

Start with things that are simple,

Accessible and continue expanding and building your gratitude snowball.

Stay in the energy of gratitude.

There's no way you can get this wrong.

The universe doesn't care if the thing you're grateful for is quote-unquote big or significant.

All that matters is the energy you can have tremendous gratitude for a pen.

In fact,

I do.

You think about it,

Pens are with us through all our journaling,

Through all our notes,

Through all our feelings.

A simple pen.

Imagine all the other things in your life that are already here.

Small,

Medium,

Large,

Teeny-tiny.

Staying in the energy of gratitude,

Not overthinking it,

Not analyzing it,

Just allowing your gratitude snowball to build and build and build.

This is our last song.

And the invitation here is to continue feeling the energy of gratitude.

Building that energy within you.

And if you like,

Shooting that energy from your heart out towards other people,

Other places.

Blessing their lives with this frequency,

With this energy.

Sending them love,

Sending them peace and calm and joy and whatever else you'd like to send them.

Bravo,

Dear artist.

Bravo,

Dear creator.

You made it to the end of another meditation.

And for that,

I am so grateful.

Before we end,

A gentle reminder that you can literally take anything,

A pen,

A pebble,

A breeze,

And plant that seed of gratitude inside your heart and allow it to build into an incredible snowball of gratitude and spread that feeling,

That sensation outside of yourself to your family,

Your friends,

Your community.

For those that are joining us live at the artist morning,

I'm going to put 20 minutes on the clock and share a journaling prompt with you to help us continue staying in this energy,

To help us continue being an energetic match for even more blessings in our lives.

Of course,

If you're catching us on a replay,

Perhaps on Insight Timer,

You can do the same.

Put some time on your clock and see what's here and ready to be expressed through you.

Thank you once again for meditating with me.

My name is Darius and I will see you next time.

Reviews

Will book mark this one
Such a beautiful voice
Spoke at a lovely pace
With space

Thank you , Darius! Si grateful to you for your guidance, support and compassion. You are a blessing.
Much love, Tracy

Simply wonderful Darius! This is just what I needed this morning. I love the idea of the snowball gratitude it changed shifted my energy and mindset thank you thank you thank you. 💖

Woke up in winter wonderland (Berlin, Germany) this morning and seeing the „snowball gratitude“ matched perfectly!
This was wonderful and powerful and I hope I can carry this energy with me through the day.
I’ve sent you some of it, too. Because I am grateful for you to share your gifts with us.

Thank you Darius for the consistent practices that support and guide my daily gratitude practice. Much appreciation and gratitude for your creations. 🌟✨💫🤍

Ahhh, thank you for this practice and sharing it with me. Gratitude large and small. Sometimes my gratitude is for large and obvious. It is when I open my eyes to the world around me that i am grateful for everything I am blessed with. Thank you for the gentle reminder to this imperfect man to look around me. And thank you for meditating with me.

I am so thankful for you and this community for the love and support I receive everyday. These meditations have brought me peace, joy, and comfort. I am grateful to feel the calmness and beauty that comes with each meditation. Thank you for always being here for me. 🙏🏻💕

I imagined my gratitude snowball turning into a sun and radiating gratitude out into the world. I’m so grateful for you dear Darius 🙏🏼💝🌞

Such a great reminder of how the simple things we take for granted we can be grateful for. As you remind us the simple pen. It got me thinking about how many pens and journals I have completed. I like the Gratitude Journal by Intelligent Change. For it sets up your day with gratitude and at the end of the day you can express the things that came your way that you are grateful for. I need more space on my bookshelf for the snowball of journals is growing. ✌️❤️