Strengthen Your Gratitude Muscle (528 Hz)

Gratitude is a muscle—strengthen it with this guided meditation. Tune into the 528 Hz frequency to cultivate gratitude, recognize life’s abundance, and nurture inner peace. Let gratitude guide you to greater joy and mindfulness in every moment.

Transcript

Hello and welcome to Shanti Meditations.

In this practice,

We'll cultivate the feeling of gratitude.

Through the lens of gratitude,

We recognize the inherent abundance in our lives,

No matter how big or small.

When you're ready,

Find a comfortable seated position or lying down on the floor,

Whatever is best for you.

Go ahead and soften your gaze and gently close your eyes.

Locate any points of tension in the body.

Sometimes we find that in the forehead and eyebrows,

Jaw,

Shoulders and abdomen,

We hold a lot of tension.

Take a moment here,

Find that tightness,

Move it around,

Maybe give it a shake,

And relax a little bit deeper.

Allow the muscles to melt,

Let gravity do its job here.

With the next inhale,

Gathering the tension,

And exhale,

Releasing it,

Allowing your whole body to get a little heavier,

A little looser here.

Together we'll take a deep breath in through the nose,

And big open mouth exhale.

Sink a little bit deeper.

Last one,

Nice and heavy,

Relaxed body,

Full release.

As you find the normal,

Steady rhythm of your breath,

Bring your attention to the center of your chest,

About two inches deep.

Be in this space.

Feel the rise and fall of your chest as you breathe.

That's all we're focused on here,

Anchoring your awareness in this heart space,

Watching the rise and the fall,

The inhale and the exhale.

There's nowhere to go,

No one to be,

We're just resting in this heart space.

Gratitude is a deep sense of appreciation towards someone or something for the impact it has had on our lives.

It's more than just saying thank you.

Gratitude is an emotional experience that comes from the heart,

Usually accompanied by a warm and positive sensation.

When we feel gratitude,

We are humbled by the impact,

The generosity or thoughtfulness of others or the circumstances we find ourselves in.

Gratitude extends beyond just appreciating the positive aspects of life.

It encompasses the ability to find meaning and value in all aspects of life,

In the ups and downs,

The joys and pains,

And the many,

Many experiences that life offers us.

Gratitude allows us to see the bigger picture and recognize that life is a journey full of twists,

Turns,

Change,

And evolution.

Embracing gratitude means knowing that every experience,

Even the difficult ones,

Plays a role in shaping who we are and how we evolve.

Now stay anchored here in the breath,

In the chest.

You can always come back to it.

Let it stabilize you.

Now to begin,

Bring to mind one of the little things that you're grateful for throughout your day.

It could be a warm cup of coffee,

Kisses from your pet,

Or the sight of a big and bright moon shining through your window at night.

Begin acknowledging just one of these small blessings that come to mind.

What about this experience makes you feel grateful?

Get really detailed here.

Really be in the richness of the experience.

In your mind,

Or softly aloud,

Express your gratitude for the simple things that you're grateful for.

Take a moment to bask in the warmth and connection you feel.

Allow it to grow and extend like ripples in a pond,

Reaching outside of yourself.

Allow this feeling to extend beyond this moment and into the space that fills your every day.

Now we're going to shift to extend the sense of gratitude beyond your day to the people you're thankful for in your life.

Begin by bringing to mind someone in your life that you are grateful for.

This could be a family member,

Friend,

A mentor,

A colleague,

Or it could be someone more indirect like an author,

An artist,

Or even a character that deeply resonates with you.

Once you have this person in mind,

Visualize their face and feel the emotions associated with your gratitude towards them.

Allow a warm and appreciative feeling to fill your chest.

Why does this specific person enrich your life?

Consider the details.

The support,

The kindness,

The fun,

The love,

Or guidance they've offered you.

Really feel it.

Be in it.

Now direct this energy toward that person.

In your mind or softly aloud,

Say something like,

I am grateful for this person in my life.

May they be happy,

Healthy,

And at peace.

Take a moment to savor the warmth and connection you feel as you extend your gratitude to this person.

Allow this feeling to grow and expand outside of your chest like ripples in a pond,

Reaching far beyond yourself,

Touching their life with the energy of gratitude.

This last exercise,

Bring to mind a challenging situation or difficult experience you've encountered.

It could be recent or long ago.

Keep in mind it doesn't have to be the most extreme or intense scenario.

Instead,

Choose something you found emotionally or mentally taxing.

Now bring this experience to mind.

Try to be present with it without getting sucked into the emotions or stories.

Just observe the thoughts and the narratives your mind might create around this experience.

Allow yourself to notice any emotions that come up without judgment.

Just observing.

Now,

Gently shift your focus from asking,

Why did this happen to me?

To,

What can I learn from this experience?

Ask yourself again,

What lessons might be hidden within this experience?

With curiosity and compassion,

Explore this challenging experience.

Be open to any insights that arise and consider how they might help you.

How has all this experience challenged you to adapt,

Be resilient,

Or let go of certain beliefs or attachments?

Now in your mind,

Or softly aloud,

Express gratitude for the lessons you've discovered.

Use positive and appreciative language as you acknowledge the growth and wisdom gained from this experience.

Feel the warmth and connection in your heart as you embrace the gratitude for the growth that came from facing challenges.

The resilience that came from walking through the fire.

Allow this feeling of appreciation to grow and extend like ripples in a pond reaching far beyond yourself.

As we close out this meditation,

Try to stay in this feeling of gratitude just a little while longer.

Be in the experience of gratitude.

When you feel it spark,

Feed it with your awareness.

Allow it to grow inside of you and extend far beyond yourself.

Be reminded that gratitude is not just a fleeting emotion.

It is a practice that can enrich your life and the lives of those around you.

Like tending to a garden,

Take time to cultivate gratitude regularly.

Return to this meditation or simply come back to the things big and small that put you in a state of gratitude.

As you move throughout your day,

Let gratitude be a guiding force reminding you to find value and meaning in each moment.

Feel this warmth grow inside you and send it back out into the world.

Thank you for joining me in this practice.

Today I am grateful for you and the connection that we share.

Until next time,

Peace and love.

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Reviews

🙏🏼 Thank you Thank you Thank you 🙏🏼

Sweet❤️

I am grateful for you and this practice, thank you Ellie✨🙏🏼💖😌

I am grateful for this wonderful opportunity to cultivate gratitude in my life. Nameste.

Lovely way to start my day!

Nicely done. Thanks

Absolutely wonderful felt so grateful

💖💖💖💖💖

This was absolutely amazing thank you for this meditation to get me in touch with gratitude.... BEAUTIFUL 😍 🤩

Made me very relaxed!