Gratitude Meditation

A simple yet powerful guided meditation connecting you to the joy current of gratitude.

Transcript

Namaste gorgeous soul and thank you for subscribing and joining me for this gratitude meditation.

Gratitude is something which I have been personally working with over the last couple of months and really notice and feel on many levels the simple benefits and the amazing ease that by doing this practice how it actually is integrated into your life daily and the beautiful repercussions it has not just on a personal level but also in family life,

My students,

My friends etc.

So I really felt drawn to recording this and sharing my experience with you.

Before we begin I really wanted to share a few quotes with you regarding gratitude because I think it goes deeper than actually being thankful.

Okay,

We're thankful for the roof that we have over our heads,

We are thankful for our families,

We're thankful for our car but when we actually turn that thankfulness into the state of gratitude I believe and I feel that it actually goes a lot deeper than just a thank you.

So for example,

Showing gratitude is one of the simplest yet most powerful things humans can do for each other.

And yogi bhajan says the attitude of gratitude is the highest yoga and a moment of gratitude makes a difference in your attitude.

Yeah,

I love that one.

And the root of joy is gratefulness.

So I really feel that the joy current resides in the heart and so the root of joy is gratefulness and it makes sense.

So if the current of joy resides in the heart that is the root of this emotion of gratitude.

So have an attitude of gratitude that's also a beautiful quote too.

An attitude of gratitude.

And gratitude is the open door to abundance.

So being grateful for something seems to open many many doors of abundance.

Not just financial abundance but also abundance in opportunity,

Abundance in prosperity,

In abundance in all forms of life.

Gratitude is more than attitude,

It is a lifestyle.

Attitude.

Gratitude is more than attitude,

It is a lifestyle.

Another quote here,

Gratitude is one of the most medicinal emotions we can feel.

It evaluates our moods and fills us with joy.

So gratitude is one of the most medicinal emotions we can feel.

It elevates our moods and fills us with joy.

So once again it comes back to that joy current which resides in the heart.

Gratitude unlocks the fullness of life.

Gratitude unlocks the fullness of life.

That's beautiful.

I hope that you are seeking a life of fullness.

So before we begin just take a few moments where you can be seated or laying down or maybe you're driving or walking or running.

Let's take a few moments wherever you are to contemplate what are you grateful for today.

So what is it that you're grateful for?

It could be the most simplest of things such as the sunshine,

Such as your amazing dinner that you made last night or the smile that your best friend gave you as you saw her this morning or him.

Maybe your children or maybe you're grateful for the new car,

Your new house,

The new paint job,

The new pair of leggings or the yoga mat.

So whatever it is in the most simplest forms,

The most fullness of things,

Just take a few moments to contemplate what are you grateful for today.

So you're welcome to take as long as you need and perhaps even stop this recording to really hone in and refine what you're grateful for today.

For me when I wake up in the mornings and even before I go to bed,

I try to on a regular basis just take a few moments and re-remember and reconnect to what I'm grateful for.

Yeah,

Positive or negative.

It's really enhancing the positivity of this gratitude for life,

This gratitude for my body,

For my breath,

For my existence on the planet,

For the inspiring conversation that I had with someone on the street,

For being able to travel 12 months of the year and teach and connect with amazing communities around the world.

I'm so grateful when I am able to have time to actually sit down and create these offerings for you.

Many,

Many different projects going on.

But at the same time,

I love the creative process and I'm so grateful for the energy and the enthusiasm that I feel in order to offer these to you.

So when you're ready,

Contemplating and considering what you're grateful for today,

I invite you to take some deep breaths,

Just really blessing your body with these breaths.

Inhale deeply through the nose,

Feel the air brush the back of the throat all the way into the belly.

Exhaling,

Belly button towards the spine,

Releasing the air out the same way it came in.

And just like we do on the mat,

On your next few exhalations,

I invite you to really soften the jaw and exhale through the mouth.

So inhale deeply through the nose,

Soften the jaw,

Exhale through the mouth.

And again.

A few more cycles.

Just feeling your outer world begin to dissolve,

Your inner world begin to relax.

And just come into a space where you won't be disturbed for the next few moments.

And I would also suggest having pen and paper close by as well.

So as we begin,

We're going to work through the chakras.

So I find by using the energetic centers of the chakras and connecting that with this practice of gratitude also instills this gratitude energy within the main energy centers of the body.

And then they filter into the other layers of the body,

The other koshas.

So closing the eyes,

Taking your awareness down to your root,

Down to muladhara,

The space between the genitals and the anus,

The yoni,

The lingam,

Feeling your connection to the earth,

The mother.

On a more practical level,

It's connected to your foundation and your home.

If you like,

You're welcome to visualize or imagine or feel the color red here.

So a vibrant,

Earthy red color.

Then as you exhale,

Exhale down to the root,

Finishing the sentence after me,

I am grateful for and begin to list off all those things that you're grateful for in relation to your muladhara,

In relation to your home life,

In relation to your foundation.

Could be three to five things,

Your family,

Your job,

The sunshine,

For example,

Just to get you started.

And once you've created those three things that you're grateful for in relation to your muladhara,

Just repeat them again and again a few times.

I am grateful for my home.

I am grateful for my family.

I am grateful for the sunshine.

I really feel that attitude of gratitude begin to flower,

Begin to take root and begin to really be nourished by the fertile soil of your muladhara.

Just taking a deep inhalation,

Exhaling through the mouth.

On your next inhalation,

Bringing your awareness now to svaristhana,

The second chakra,

The space between the pubic bone and the navel.

As you exhale here,

Exhale really into the center of svaristhana.

The svaristhana chakra in relation to gratitude is connected to your creativity,

Is connected to your sensuality,

Is connected to your relationships.

This ability to create life,

This ability to sustain life.

And of course this ability to ebb and flow,

Just like the water.

And then as you're ready,

Finishing this sentence after me,

I am grateful for,

And here we begin to list what we're grateful for in relation to svaristhana,

In relation to our center of sensuality and sexuality,

Our creativity.

So perhaps I am grateful for the sacred waters in my body,

I am grateful for my creative expression and I am grateful for the pleasures in life.

Just repeating them again and again,

Really planting those seeds of gratitude in the fertile soil of svaristhana.

Inhale deeply here.

Exhale through the mouth.

Inhaling now and take your awareness to manipura chakra.

Manipura chakra between the belly button and the heart,

The center of the torso below the ribcage just before they join.

As you exhale really taking your awareness here to manipura chakra.

So manipura chakra is connected to this emotion of empowerment,

This idea of being confident within the world and this emotion and this way of being of saying,

Yes,

This is me and my offering,

This is what I want and I'm going to make it happen.

So in essence it's the ego,

The ability to say yes when we mean yes and the ability to say no when we mean no.

So it's all about standing our ground.

The color here is yellow,

Vibrant yellow.

So we've gone from the deep earthy red color of muladhara to the vibrant orange of svaristhana and now we're stepping into the illuminating yellow of manipura,

Our center of empowerment.

What a better place than here to plant our seed of gratitude and allow it to be fueled by the fire of manipura.

So finishing this sentence after me,

I am grateful for and begin to list off all of the things that you're grateful for in relation to this power center,

In relation to the ego,

Your wants,

Your needs,

Your desires,

Your confidence,

Your self assurance.

So I am grateful for all of the opportunities which come my way.

I am grateful for my presence in the world.

I am grateful for my inner fire which gets shit done.

So just allowing yourself to repeat your three to five things that you're grateful for in relation to manipura.

Don't be apprehensive about being grateful for your ego.

In fact,

I encourage you to perhaps even be grateful for your ego here because without that,

You know,

Some Buddhist say that without the ego we would not even feed ourselves.

So in essence,

The actual root of the ego,

There's no harm in that.

There's no harm in wanting to look after ourselves and to put ourselves first.

So inhaling deeply through the nose here,

Exhale through the mouth.

Inhaling now into the heart,

The anahata,

Reconnecting,

Reawakening the currents of joy in relation to gratitude.

So here in anahata,

The colour here is green or like a beautiful pastily pink.

Just breathing into anahata.

So gratitude in anahata is in relation to the element of air but also to this idea of being able to love freely without expectation,

Without disappointment,

Without any other desire but to love.

So just taking a few moments,

Breathing into the heart and repeating and finishing the sentence after me.

I am grateful for.

And here we begin to list off everything that we're grateful for in relation to the heart.

I am grateful for my lover.

I am grateful for the acknowledgement that I have received for being who I am.

I am grateful for the hugs that my kids give me.

I am grateful for the bonds that I have with my husband,

My wife.

I am grateful to have this ability to love and to be loved.

So whatever it is that you're grateful for here,

Just give yourself time to repeat it again and again,

Really instilling this attitude of gratitude in your heart,

In anahata.

You may even feel this current of joy rising from inside of you.

Perhaps you're feeling the corners of your lips begin to turn up to a smile.

Just allow that to be expressed and feel those,

That joy current freely flowing around your body.

We inhale deeply here,

Exhaling through the mouth.

And as you're ready,

We inhale now and take our awareness to vishuddha,

The throat.

The color here is blue,

A royal blue color.

And here we begin to contemplate and acknowledge the gratitude that's connected to the throat chakra.

So vishuddha represents language,

Sound,

Vibration,

Expression.

So as you're ready,

Finishing the sentence after me,

Inhaling deeply into the throat,

I am grateful for,

I am grateful for the three languages that I speak.

I am grateful for my communication skills.

I am grateful for my verbal expression,

So I'm able to communicate clearly.

So whatever it may be that you're grateful for in relation to vishuddha,

In relation to your throat chakra,

Just repeating that again and again,

Really feeling that vibratory essence of gratitude in your throat.

Inhale deeply through the nose,

Exhaling through the mouth.

We inhale now and take your awareness to ajna,

The third eye.

Ajna is at the center of the forehead in between the eyebrows.

And here it represents intuitive insight,

Wisdom,

This ability to see beyond the veil of illusion.

So here when we associate gratitude with ajna,

We begin to reflect upon and connect to our inner wisdom,

The wisdom that is given and shown to us from others.

And this clairvoyancy,

Which you may or may not experience,

For example,

You think about someone and then the phone rings and they've just called you.

So on this idea of trusting this inner knowledge,

So having your awareness on ajna,

The color here is like indigo,

Beautiful indigo hue.

So finishing the sentence after me,

Inhale deeply.

I am grateful for,

Begin to list off all the things that you're grateful for in relation to ajna.

So I am grateful for my clarity of sight.

I am grateful for being connected to and receiving inner wisdom.

I am grateful for the wisdom of others.

So whatever it is that you're grateful for here in relation to ajna,

Just allow yourself to repeat that again and again,

Really enhancing your relationship of gratitude in ajna.

So inhale deeply through the nose here,

Exhale through the mouth.

And as you're ready,

We inhale,

Take the awareness now to the crown,

To saraswara,

Sits on the crown of the head.

It's our connection to God,

Goddess,

To the universe,

The divine.

And here the color is like a violet or a gold or a brilliant white light,

Whatever you resonate with.

So saraswara,

The crown,

Is connected to our,

It's our connection to the God,

Goddess,

To the universe,

To the divine,

To our ancestors,

To a space beyond time,

To a timeless space.

So in essence,

When we practice gratitude here,

It's also acknowledging the God,

Goddess presence in ourselves,

In others.

So as you're ready,

Inhaling,

Taking your awareness to the crown.

As you exhale,

Finishing the sentence,

I am grateful for.

I am grateful for the Goddesses in my life.

I am grateful for my universal connection.

I am grateful for my ancestors.

Just giving yourself a few moments to list off three to five things,

Repeating them again and again,

Connecting saraswara to all your gratitude moments in relation to saraswara,

The crown.

And then as you're really taking a deep inhalation into the crown,

We're going to slowly exhale through the mouth as we travel back down through the chakras.

So we exhale through Ajna,

The third eye.

Down the back of the throat,

Through the centre of the heart,

Through Manipura,

Through Svayasthana and back to the earth.

Feeling your connection once again to Mooladhara.

And then as you're ready,

We're just going to move on to a few moments of free flowing consciousness writing.

So just taking three inhalations,

Three exhalations coming back into your body,

Feeling the vibratory essence of gratitude in each of your seven chakras.

And then as you're ready,

Opening the eyes and finishing the sentence after me,

I am grateful for.

And then just allowing yourself to take pen to paper and just scribe,

Just write,

Just let it flow.

However strange,

However weird,

However beautiful,

However poetic,

However easy or challenging that it comes,

Just let it flow,

Let it write,

I am grateful for.

So it may be a mishmash of everything that you've acknowledged during the last few moments together as we've gone through the chakras,

Or it may be something completely new.

Let's begin to list off,

I am grateful for my life,

My body,

My breath,

My work,

My practice,

My family,

My car,

The opportunities that are coming my way.

I'm grateful for being able to pay my bills on time.

I'm grateful for having four new tires on my car.

I am grateful for my new outfit.

I am grateful for my house.

I'm grateful for my garden.

I'm grateful for nature.

I'm grateful for the family members who push my buttons.

I am grateful for the many things which make me who I am,

Get detailed,

Get raw.

The more specific the better.

So the idea here is that you don't actually think so much,

You just let it write.

And just giving yourself one more minute here.

Let's keep writing.

Thirty more seconds.

Five more precious seconds.

And as you're ready,

Just putting the pen down,

Closing the eyes,

Coming back into your meditative state.

And just acknowledging the quality of your breath,

The quality of your mind,

The quality of your body,

The quality of this vibratory essence of gratitude which you've just cultivated the last few moments together.

So I would highly recommend beginning to integrate and to incorporate some sort of practice of gratitude on a daily basis.

Personally I go over my list of gratitude things after my yoga practice in the morning or before I go to bed.

And as being grateful for the smallest of things to the most abundant of things.

So the more we begin to recognize and to notice the beauty,

The abundance which is around us and the opportunities in the ebb and flow of existence,

The more happy,

The more fulfilled we will actually feel in our daily life.

So just coming back to those quotes that I shared with you in the beginning.

Showing gratitude is one of the simplest yet most powerful things humans can do for each other.

The gratitude,

The attitude of gratitude is the highest yoga.

A moment of gratitude makes a difference in your attitude.

The root of joy is gratefulness.

Have an attitude of gratitude.

Gratitude is the open door to abundance.

Gratitude is more than an attitude,

It is a lifestyle.

Gratitude is one of the most medicinal emotions we can feel.

It elevates our moods and fills us with joy.

And last of all,

Gratitude unlocks the fullness of life.

So I wish you many blessings on your path and finding and traveling down and creating those pathways of fullness in your life,

Fullness every day.

Much love.

Namaste.

Reviews

Such a fantastic discussion and meditation 🧘‍♂️ 👏 🙏

Such a lovely practice, one I carry out every day and always end my year with...it's truly lovely to hear your words. Blessings of love light peace and heart 🙏🙏🙏🙏 John

Fantastic thread of gratitude in chakra as I enjoyed every stop at each point. Beautiful. Thank you so much for the guide. 🙏🏾

Thank you. I found this a lovely gentle, well paced practice with, thoughtful comments, quotes & encouragement to maintain the 'attitude of gratitude'! I liked the tone, the language & authenticity & I enjoyed linking gratitude to a chakra focussed practice which I havent done before.

I’m grateful for the opportunity to become better, to grow and share my knowledge with others. I’m grateful for this meditation. Thank you.
🙏🏽

Wonderful thank you 🙏🙏

Wow!!!!
I am infinitely grateful for your meditation and for sharing it with us.
Namaste

Love the idea of expressing gratitude for the parts of my life aligned with my chakras. Thank you! 🙏

Daily living with gratitude.
Thanks

Great for beginners because she explains things and gives examples.

Very nice! Thank you! ♡♡♡ I would suggest a bit more silence in between... what would result in more meditation time..!

thanks you so much felt a lot of release and love

Fantastic, I really needed that, thank you.

Thank you for this journey of gratitude. It has set me up for a beautiful day ahead. Thank you!

i am so grateful to find your meditation in my most lowest point, thank you!

Lovely. Thank you.

Very lovely. Thank you!🙏❤

PExcellent just what I need it to activate an attitude of gratitude in my life highly recommend

Nice voice. Very relaxing