Gratitude To Shift Your Mood

Gratitude might be the most important practice you can do—but only if you learn to do it properly. Use this meditation to shift your mood with the power of gratitude, using it as more than just a fluffy concept, but to make real change in our lives.

Transcript

This is Justin Michael Williams and welcome to your practice.

I invite you to sit comfortably and then close your eyes and place both of your hands over your heart,

Touching into yourself gently and softly and then consciously deepen your breath.

So go ahead and do that now.

Just get really comfortable.

Place your hands over your heart and deepen your breath.

Full,

Deep breathing.

And for today's breath practice that we'll do together,

We'll take five slow deep breaths in and out through the mouth.

And when we exhale,

You're going to let out a soft sigh on each exhale.

But listen carefully to these instructions because when you inhale,

I want you to let your chest puff up really,

Really big.

And on the exhale,

Drop your shoulders down a little bit forcefully away from your ears and let out a sigh.

I want you to imagine that you're releasing any stuckness and any tiredness or any exhaustion that you have in your body with each exhale.

You might even imagine a color or an energy leaving your body with each sigh.

So let's do this together.

And remember,

Inhales your chest puffs up really big and your shoulders can even lift up a little bit.

And then on the exhales,

You exhale fast,

Let out a sigh and drop your shoulders down away from your ears.

Let's begin.

Inhale through the mouth.

Let the chest puff up and expand.

And then exhale and sigh it out just like that and drop the shoulders.

Again,

Inhale deeply through the mouth and then exhale and let it go.

Sigh it out through the mouth.

We're going to do three more of those.

Inhale deeply.

Chest puffs up and then exhale.

Sigh it out.

Let it all go.

Again,

Inhale.

Let it go.

Shoulders fall.

And last one.

Inhale as deeply as you can.

And with the sound,

Sigh it out.

Let it all go.

And now with your hands over your heart,

Whisper to yourself,

Whisper to yourself,

Thank you.

Thank you.

Thank you.

These are powerful words.

Thank you.

Thank you.

Thank you.

Somehow,

Even if you're not so specific about what it is that you're thankful for,

You can still feel that energy.

So feel it.

Try it with me,

Whispering the words with me.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

And I want you to keep going and for the next 30 seconds or so,

Just tenderly and softly and as quietly as you want,

Just keep whispering the words for about 30 seconds.

Thank you.

Thank you.

Thank you.

Really mean it.

Keep going.

And for the last 10 seconds,

Really say it like you mean it.

Feel into your heart with gratitude.

Thank you.

Thank you.

Thank you.

Keep going.

And now just repeat the words a few more times,

But silently inside.

Now let it go inside.

Let it go inside.

Now let the words go completely.

Feel that energy reverberating through your system.

Feel it.

Feel it.

This is the energy of gratitude.

I invite you now to think of three things you have to be grateful for today and be super specific about them.

What do you have to be grateful for today?

Take your time and think of all three of them now.

Thank you.

Thank you.

Thank you.

And thank you.

So you can stay here as long as you want.

Or if you're ready to transition with me,

Then go ahead and take a deep breath in and a deep breath out.

And open your eyes and welcome yourself back to your life with a renewed sense of awe and wonder and gratitude for all that is.

This would be just a perfect moment right now for you to grab your phone and send a quick text message to somebody that you love to share this energy of gratitude.

Just telling them thank you from your heart and expecting nothing in return.

It is a great honor to practice with you today.

I send you love,

Thankfulness,

And the biggest blessings.

Namaste.

Reviews

Wow! That was a great experience. Left me smiling and laughing and beaming with gratitude!

I was shocked by the genuine, physical sensation of gratitude! I will come back to this again! Thank you so much! This was such a special way to start Christmas Day!!🥰

I’m grateful for you and.scared to say that because I have lost people being my kind and caring self. I am starting to hear people coming into my life and some already in my life seeing the change. Namaste! 🙏

Very nice afternoon meditation to remind me of being grateful for all around me. 🙏🏼

Absolutely fantastic meditation for my morning!! Thank you

Thank You…………. Thank You………… Thank You………… Thank You 🙏🏾💜🪷

This was very powerful and just made me happy. Thank you so much for this amazing reset ❤️

I love JMW always. Best guided meditations I’ve done (and I’ve done a LOT) His voice always makes me feel better and seen. A pleasure meditating with him every day. A sense of peace and energy at the same time. ♥️Thank you thank you thank you.

THANK YOU! THANK YOU FOR YOUR ENERGY AND FOR SPREADING GRATITUDE OUT INTO THE 🌎 WORLD!

Thank you 🙏🏼. I really need this today & every day. You bring a smile to my face 😊

Wonderful positive meditation as always. Thank you Thank you Thank you.

Wow! What a great meditation! Thank YOU! You have a beautiful voice and manner. Wonderful way to start the day! ❤️

Thank you for your energy. Shifted my mood right away!

Thank you for this stupendous, awesome meditation 🧘‍♀️

Your voice has calmness and enthusiasm, love it. And your message is perfect. Thank you!

I really needed your energy this morning. Thank you 🙏

A big THANK YOUfor starting my day in gratitude! Blessings to you! 🌟🐸🌟💞

Very relaxing and feeling so grateful right now. Thanks! 😊

Feel so positive and grateful after doing this practice!

Perfect morning, meditation or anytime of day so powerful thank you so much .