Welcome to a guided meditation for gratitude.
To begin,
Please find a safe,
Quiet place where you know you will not be disturbed.
Sit upright in a comfortable and stable position where you feel fully supported and where your back,
Neck,
And head are straight and aligned.
Loosen any restrictive clothing that would prevent you from breathing comfortably.
Allow your eyes to gently close.
Take a slow,
Deep breath to bring yourself to the present moment and begin the process of feeling more peaceful,
Centered,
And energized for the day.
Allow this wave of relaxation to wash over your entire body.
Imagine this wave of feeling and warmth,
The way it feels on a beautiful sunny day when you are outside as the sun caresses your skin.
Beginning from the top of your head,
Imagine that warmth moving down your neck and your shoulders,
Going down into your arms.
Imagine this warmth spreading down your back,
To your chest and abdomen,
Flowing down your hips and legs,
And flowing all the way down to your toes.
Allowing this wave of relaxation to help you go deeper and deeper into a meditative state.
If you catch your feelings wandering or your thoughts going off,
Remember this is completely normal.
Distractions are a part of the natural process of relaxing.
Take your thoughts,
Accept them,
Validate them,
And softly return to the rhythm of your breath.
Now take a moment to mentally scan your body for any areas where it is tight,
Tension,
Or sore.
If you are holding soreness or tension somewhere,
Breathe your warmth in.
Take a deep oxygen-filled breath into that area.
As you breathe out,
Let the tension release with each breath.
Observe and notice any worries,
Fear,
Anger,
Irritation,
Or judgment.
Breathe into those emotions,
Noting them,
And allowing them to flow out as you breathe out.
Another breath into an uncomfortable emotion,
And breathe out,
Releasing them.
Letting them go completely.
Any thoughts of memories,
Plans,
Associations,
Anything other than being here.
Breathing.
Breathe into those thoughts.
And as you breathe out,
Allow the thoughts to flow out with the breath.
Breathing.
Now that our bodies,
Emotions,
And thoughts are a little clearer,
A bit more spacious and open,
You will be guided to reflect on various aspects of your life while holding the attitude of gratitude.
Gratitude comes when we are mindful,
Observing the simple beauty of our lives.
It shifts your perspective from lack to abundance,
And allows for you to focus on the good in your life.
This in turn pulls more goodness into your reality.
Now bring into your mind something that you are grateful for today.
It can be absolutely anything,
From making a cup of tea,
Sunshine,
The comfort of your own home,
Or reading your favorite book,
A conversation with a close friend.
It can even be as simple as breathing.
As you imagine the things that you are grateful for,
Notice what feelings you are experiencing,
What sensations you detect in your body,
Especially in those areas of your heart.
Allow yourself to express gratitude and appreciation for their presence in your life.
Allow yourself to rest in this beautiful and soothing experience.
Allow yourself to surrender.
Appreciating helps us turn inward towards joy and gladness.
Which creates chemicals of well-being and peace in our entire body.
Feeling grateful and experiencing it on a regular basis can cultivate feelings of happiness and appreciation.
Taking time to notice what you are grateful for can help foster an incredible and positive outlook.
It's impossible to let fear and stress guide you when you are in a feeling and state of gratitude.
Recall that if you are listening to this recording,
You already have several marvelous gifts.
The gift of life itself,
The most precious gift.
Someone gave you life,
Fed you,
Taught you,
Bathed you,
Taught you how to speak and understand the world.
You have the gift of hearing so you can hear and learn and experience.
Whether it's the song of a bird,
Or the notes of a band or orchestra,
The songs of singing and voices and the sound of your own breath flowing in and out.
Just like in this very moment.
The gift of a heartbeat,
Steady,
Regular,
Moment after moment pumping fresh,
Life-giving blood to all of your organs.
Allow yourself to feel gratitude.
Alanis creative art style It is time to end this meditation and as you continue to hold this feeling of gratitude,
In your own time become aware of the sounds within the room.
From the surface beneath you,
Take in a nice slow deep breath and when you are ready,
Gently open your eyes.
May your day be filled with gratitude and end in the sense of peace.
May your life be filled with gratitude and end in the sense of peace.
May your life be filled with gratitude and end in the sense of peace.
May your life be filled with gratitude and end in the sense of peace.
May your life be filled with gratitude and end in the sense of peace.
