Gratitude Meditation

In this gratitude meditation, you connect deeply to your heart center and relax into your inner space of comfort. You are guided to bring awareness to the abundance in your life and connect with a thing, person and experience you are deeply grateful for. Expanding gratitude and letting it wash through you. A meditation for every day at any time.

Transcript

Gratitude Meditation My name is Dominika and I will guide you through this meditation and invite you to just go into it without any expectation take this time for yourself you can decide if you want to do this meditation lying down, Resting on your back make yourself comfortable or find a comfortable seat this could be seated on a blanket, Seated on the sofa, Seated on a chair wherever you feel comfortable maybe wrap yourself in a blanket make yourself really comfortable and cozy still if you're sitting, Make sure that your spine is upright and that you have a good space to be in also if you're lying down, As I said, Stay on your back relax your arms to both sides and if it's comfortable for you, I encourage you to draw and let the palms of your hands face upwards so once you've found your comfortable position very gently allow your eyes to close here and take a moment to notice your seat or the way your body touches the ground or whatever you're lying on and maybe notice if anything still needs to be changed also with the awareness that if you have to change something during the meditation you're always free to do so I don't want you to push through any uncomfortabilities so as you notice how the body is resting, Settling in bring the awareness slowly towards your breath then notice you inhale and exhale through your nose without doing anything specific to the breath become aware notice how the air is touching your nostrils as it comes in with your inhale maybe slightly cooler than the air that you exhale softly leaving your nostrils and as you observe the breath allow yourself just for a moment to consciously deepen the breath take a slightly deeper inhale, Notice how your body is filling up with air and take a more conscious, Slow exhale really noticing the air that you release from the body take two more deep breaths just like this deeper inhale and a slightly longer exhale enjoying the last pushes of air as well squeezing all the air out, One more breath here really deep, Deep inhale and a very slow conscious exhale bringing all the stale air out of your system and allow the breath to come back to its natural rhythm without your control observe, Become aware how the breath flows without you having to do anything take a moment to really appreciate the breath and the life force and now let's travel in with your next in breath go inside and settle in somewhere around your heart center saying hello to your inner world the world that you can create, That you are creating notice anything that shows up right now maybe notice your heartbeat and imagine you can enter the center of your body, The heart center maybe you enter into a room, Maybe you enter into a beautiful place out and about existing or non-existent and just let yourself arrive to a space that you feel comfortable in and you can sit or lie down in this space now in your inner world carried from your breath and I invite you to allow the first thing that comes to mind the one thing that you are grateful for, That you've decided to do either recently or a long time ago, The first thing that comes up one thing that you are absolutely grateful for that you've done it, That you've gone for it let it come to your mind now allow any emotions that rise with it next to gratitude to be here and once again consciously say thank you thank you, Thank you and then gently let this thought leave again, Let it go now allow one thing to come to your mind that you're grateful to have something materialistic you're grateful to have in your life right now see what it brings up to have this thought next to gratitude, Anything else comes with it and then let's also be grateful here for this thing once again and say thank you, Thank you, Thank you and then gently allow this thought to go again, Let it leave still comfortable in your center allow now your thoughts to go to one person in your life that you are grateful to have in your life the first one that comes up right now, Bring it to mind notice what else comes up next to the gratitude for having this person in your life and let us say thank you, Thank you, Thank you and allow this person to leave and go from your mind now again notice where you're at right now in the space you're in any sensations, Any colors that possibly show feel the deep gratitude and let it flow throughout your entire body from the center of your heart, The center of your body where you are feel how this energy extends through the whole body and from the space you're at, See yourself get up and imagine you're stepping out of yourself, Taking a look at yourself as you're lying or sitting here doing this meditation see yourself through the most loving, Caring eyes you might ever have see yourself filled with gratitude and love embrace yourself as you are here in this moment notice as with this embrace you're merging the soul that stepped outside with yourself sitting or lying where you're at now slowly becoming aware of where you're sitting or lying taking a couple of deeper breaths here and allow your thumbs to touch your chest in whichever position you're in and gently bow your head towards your fingertips and be grateful to yourself say thank you to yourself for everything you do, For the gift you are to this world for who you are and the life you live, Thank you and very slowly and gently deepen the breath a little more and in your own time slowly gently allow your eyes to open into your palms at first and then releasing the hands, Opening your eyes out into the world again coming back to your day thank you for taking this journey with me namaste namaste namaste namaste namaste