Guided Meditation for Gratitude and Joy.
This guided meditation will help you feel joy by practicing gratitude.
It's a good morning meditation to start your day,
Or you can use it as a guided sleep meditation to help you relax and drift off to sleep in a state of peace and joy.
Let's begin by getting into a comfortable position,
Either sitting or lying down.
Close your eyes and breathe deeply.
With each in-breath,
Fill up the lower belly,
Then the chest,
And then the head.
With each out-breath,
Just relax and let it go naturally.
Let's breathe like this for one minute.
Oh Now I'd like you to imagine that you are visiting an old friend.
This friend has had a very difficult life with many challenges,
But in spite of everything,
They are the most joyful person you have ever known.
You've often wondered what their secret is.
Maybe they were just blessed with a happy disposition.
You ask your friend,
How can you be so joyful when you've had such a hard life?
Don't you ever feel discouraged?
Your friend smiles and replies,
Of course I do,
But I learned a process years ago that I do whenever I start to feel sorry for my self,
And it shifts my energy into a more positive state.
When I do this exercise,
I can't stay miserable for long.
Would you like me to teach it to you?
Sure,
You reply.
Your friend says,
Here's the first step.
Begin by thinking about something in your life that makes you happy.
It could be a person,
A hobby,
Or an object.
Anything that makes you feel good.
Spend one minute thinking about it and allowing yourself to feel gratitude and joy.
You After one minute,
Your friend continues,
Now I would like you to think of something that is neutral.
This is something you neither like nor dislike.
It could be a common object,
Like a cup,
Or it might be a neutral person,
Like the cashier at the grocery store.
Spend one minute thinking of reasons to be grateful for this person or object,
And feel the joy that arises in your heart.
You Now I'd like you to think of something you don't like.
This could be something or someone who really annoys you.
In this time,
Spend two minutes finding reasons to feel gratitude for this person or circumstance.
You you you you Now for the hard part.
I would like you to think of a very painful situation in your life.
Then think of five reasons why you could be grateful for it.
I know this is hard,
So I will give you five minutes to contemplate your experience and practice feeling gratitude.
You you you you you you you you you you You finish the exercise,
And your friend asks you how you are feeling.
You share your insights with them.
Then you express your gratitude for your friend.
Now it's time to come back from the meditation.
Breathe deeply,
And feel your body.
When you are ready,
Slowly open your eyes,
Stretch,
And come back to the present moment.
