Self-Love & Gratitude

A simple guided meditation to connect with self-love and gratitude. So often in our lives, we forget to connect and nurture the person in our lives who needs it the most: ourselves. You are worthy of love. You are deserving of love. That is because you are love.

Transcript

Hello and welcome in to this guided meditation for cultivating gratitude.

My name is Evan.

First and foremost,

I want to thank you for tuning in to this meditation and thank you for choosing to be present and really bring about this sense of gratitude within your life.

When we can cultivate a sense of gratitude,

It transforms our reality and each and every moment can truly be a blessing.

Now we're going to start,

I want you to find a position that's comfortable for you.

You know,

You can be in a chair,

Maybe laying down in bed,

On the floor,

Whatever works for you to feel the most in your body,

That's going to be different for everybody.

Go to that spot.

Once you have that spot,

I want you to close your eyes and we're just going to begin by focusing on our breath.

We're going to feel the cool air on the inhale and that warmth of the exhale.

Just breathe at a normal pace for you and you know,

Notice the feelings of how it feels to focus on the breath.

Really tune in.

Be present with yourself.

Inhale,

Ground into your body on the exhale.

Just be here now.

Take a couple more breaths together.

Let's go on the inhale and on the exhale.

We're going to start to breathe that little bit of a deeper pace,

Not full deep breath,

But deeper than you would normally breathe.

So let's do another one together.

Inhale and exhale.

Bring attention to this conscious,

Deeper breathing.

Lots of love in on the inhale.

Lots of love out on the exhale.

Continue to do this at your pace for a couple more breaths.

Now on your next inhale,

I want you to begin breathing into your heart.

Now we can't breathe into our heart,

So to speak,

Physically.

We breathe through our lungs,

But I want you to breathe into your heart,

Whatever that may mean for you.

It may even help to take your right hand and place it on the left side if it's in the middle of your chest and really focus on breathing into this place.

Big breath on the inhale into our heart.

And let's exhale.

Really cultivate that sense of breathing into your heart and that sense of love and gratitude.

Breathe in together.

Exhale.

Just keep up this pace,

Breathing into your heart,

And really feel the sensations that it brings.

How does it feel to breathe into your heart?

You're feeling a deeper sense of love,

Deeper sense of gratitude,

Appreciation.

Really hone in on this sense for you and what it feels like.

If your thoughts wander,

It's okay.

That's part of meditation.

Just bring it back to your heart.

The inhale and an exhale.

Just keep breathing into your heart.

Now,

Whatever emotions or feelings that come up as you're doing this breathing,

That's okay.

That's normal.

Our heart is a place of love.

It can be a place of vulnerability.

So we really show our true selves when we breathe into our hearts,

When we can live from the heart and really open up.

So whatever comes up as you're breathing into your heart is perfectly okay.

And just keep breathing into it and really sit with it.

Just going to continue to breathe into the heart.

The inhale and exhale.

Again,

If your thoughts begin to wander,

That's okay.

Just turn your attention into your heart.

And as we really tune into our heart,

I want you to bring to mind somebody in your life that you deeply care about.

You know,

It can be anybody in your life.

Don't overthink it.

Just somebody that you have unconditional love for.

I want you to feel that love that you have for that person.

Imagine that they're here right in front of you now.

Tell them how much you love them.

Tell them how much you care for them.

Just really show your love and appreciation for this person here and now.

Notice the sensations.

How does it feel to love unconditionally like this?

How does it feel to give love?

Now,

I want you to say a gentle goodbye to this person.

Give them maybe a loving,

Warm embrace.

And we're going to turn our attention now to take this love that you have for this person.

And I want you to turn it inwards.

I want you to turn it towards yourself.

Feel that love,

That gratitude for that unique being that you are.

Feel that presence.

Just be you and love you for it.

What does it feel like to feel this kind of love and receive this kind of love?

So many of us have so much love to give,

Yet we don't feel we receive it nearly as much.

Really cultivate this love and this gratitude for you,

The beautiful,

Unique being that you are.

Let it cultivate in your heart.

Just keep breathing into this feeling,

This self-love,

This pouring of gratitude and love for yourself.

Just breathe into that.

Really feel that and reflect upon what prevents you from feeling this all the time.

Just hold on to this feeling,

This feeling of self-love.

As we continue to feel these feelings,

These emotions that come up,

These vulnerabilities that come with self-love,

We're going to begin to return to our bodies and begin to wrap up this meditation.

Just continue to breathe in this self-love,

These feelings of gratitude.

And as we do this,

Begin to turn our attention outwards and picture the earth directly in front of you,

Maybe the size of a baseball if it helps to put it to that scale.

And this love that you feel for yourself right now,

I want you to send this into the earth.

Just send it in a warm and loving light,

All this love right into the earth.

Every interaction we have with others,

With nature,

We have an opportunity to choose love,

To choose peace,

And to choose gratitude.

So with every interaction,

With every opportunity,

Choose love.

You've cultivated it within yourself,

And now you can truly cultivate it for the rest of the world.

How does it feel to be a giver of love to a needy world?

Feel that empowerment,

Feel that love,

That peace,

That beacon of light that you are and bring that with you throughout your day.

Now,

We're gonna return to our bodies.

When you're ready,

You can gently open your eyes,

Begin to return to the surroundings that you're in.

You know,

Maybe notice a few objects,

Something that catches your attention,

Whatever it may be,

Just return to your place of being.

And as you go through the rest of your day,

Just remember this feeling,

This cultivation of gratitude,

This cultivation of love,

And that uniqueness that is you.

Wishing you a wonderful rest of your day filled with lots of love and lots of light.

Reviews

That was lovely. Thank you so much.

Very good. Helped to calm me down again. Thank you!

Exceptional way to start the day!

Thank you for the wonderful meditation. It has left me feeling amazingly grateful and loved

Super super! What a great feeling. Will do again! Thanks!

A beautiful deep session that is going to take a few repeats before I can crack the ice. Thank you for the gift.

A beautiful meditation, thank you! 💜