Simple Gratitude Meditation

We start off with some simple breathing meditation followed by setting our grounding cord. Then we visualize an act of kindness or love that we witnessed or were part of in the last few weeks or months. We rest in the felt sense of the experience. We call to our heart and mind space a few things (connections, people, places, or things) that we have gratitude for. We let this goodness rest in our hearts. We end with some silence.

Transcript

Hello, Welcome to our meditation today. So go ahead and get comfortable. You want to be alert, Yet relaxed, At ease, Yet aware. So you could be standing, Walking, Sitting, Even lying down. You want your spine to be upright. So go ahead now and just do whatever you need to do to get comfortable. Let's start with three breaths. Breathing in through your nose and out through your mouth. If you'd like, This would be a great time to set your grounding cord. So your grounding cord is just an image that connects the bottom of your sits bones, Really your bum, To the center of the earth. So you might have an image of a waterfall or tree roots. Go ahead and set your grounding cord. And now as you take your breaths, Just allow any tension, Any body pain, Any worries, Anxieties from the day. To go down through your body, Out your grounding cord and into the earth. Overseas. Okay. Today with our time together, We're going to cultivate the sensation, The feeling, The mind state of gratitude. The simple way to do this is to just call into your mind a scenario in the last few weeks or months of an act of kindness that someone or someone you know did for someone else. Just reflect for a few moments on some small or large act of generosity, Kindness, Love that you or someone you know participated in. Just let yourself remember that scenario. You may have heard about it, You may have witnessed it, You may have been part of it. Just let yourself see the people in the scenario, See the act of generosity or love. Just let that goodness seep into your heart. Once that goodness has come into your heart, Just rest in it. We'll rest in that together in silence. Let it remind you of the goodness of others. See if you can witness the gratitude in that story. There is a gift, There is the recipient of the gift. See how happy, How grateful that recipient was. Gently you can let that scenario drift away. Gently now bring into your heart and mind space a few things right now in this moment that you feel gratitude for. It could be people or objects, Jobs, Connections, Experiences, Just maybe call to mind five or six things that in this moment you feel deep appreciation for, Feel supported and nurtured through these things, People, Connections, Ideas, Places. Let it remind you of the goodness of others. Let it remind you of the goodness of others. Let it remind you of the goodness of others. Let it remind you of the goodness of others. Reasons for gratitude. Again just let them rest, Soften your heart. Like a garden bed, Seeds of gratitude. You just gently sowing into the soil, Replacing each one gently underneath the ground. A little bit of soil on top. A little bi- UW axe. Just imagine those seeds of gratitude nestling into your heart. No more time they'll push up through the soil and sprout, Allowing more, Allowing flowers and the fruit of the flowers to drop more seeds of gratitude. Slowly but surely over time we're cultivating a garden of gratitude in our heart. Gently you can come out of your meditation. Thank you for practicing with me today.