Welcome to this guided meditation on gratitude.
Learning to focus our attention on the things that give us a sense of well-being and happiness can counteract the tendency of our mind to focus on the things we find difficult or frustrating.
Part of our evolutionary experience is that we have what is called negativity bias.
Our brain is designed to focus on the things that cause us distress or worry as part of our survival strategy.
Our brain is not a be happy mechanism,
It's a don't get killed mechanism.
And so the things which cause us no harm or are of no threat,
The brain registers and quickly dismisses.
Whereas the things that cause us distress,
Worry or fear,
Our brain will register and remember.
One way to counteract this tendency to keep focusing on the unpleasant is to practice gratitude.
You can practice gratitude throughout your day by taking five breaths as a pleasant event is happening.
This allows you to place the memory of the pleasant event in your long-term memory.
It's been said that pleasant events are like Teflon,
They simply slip away from our memory.
Whereas unpleasant events are like Velcro,
Our mind wraps around them and holds on to them.
Taking five breaths as a pleasant event is happening allows you to fully register that this moment right now is enjoyable and I'm choosing to remember it.
Then at the end of the day you can turn to this meditation and connect again with any of the pleasant events you noticed from the day.
As you're getting ready for bed now,
Taking a few moments to close your eyes.
And we'll begin by releasing any lingering tension or stress left over from the day,
Settling into your bed.
Slowing down the breath.
Taking in a deep inhale.
And then breathing out a long exhale.
Taking in a few long,
Slow,
Deep breaths.
Breathing out fully.
Now,
Allowing your mind to travel over the events of today from the point of waking up until this moment.
Releasing and disconnecting from any lingering responsibilities and stresses about how your day went or what tomorrow will bring.
And instead connecting with a feeling of gratitude for the day that has just passed.
Relaxing your shoulders.
Letting your head be loose and heavy,
Held by the pillow.
Connecting with your body and the sensations you can feel in your body.
Thinking of everything it's done today to keep you safe and healthy.
Think of all the processes that go on inside,
Out of sight.
Your digestive system working to transform the food you eat into the raw materials your body needs to sustain it.
Saying thank you to this.
Your immune system working to keep you healthy or return you to health if you're unwell.
Saying thank you to your immune system.
The heart beating.
Saying thank you for this constant work your heart does.
And the lungs taking in the oxygen your body needs.
Breathing out the carbon dioxide that is no longer needed.
Saying thank you to your lungs and their constant work.
Thinking of the food you've eaten today.
The nourishment you've taken in.
And saying thank you to all those involved in producing that food.
In transporting it.
And selling it.
Feeling gratitude for the energy and the nutrients you've taken in today through that food.
Allowing your mind to turn to any prominent event you've experienced today,
Anything you can have a feeling of gratitude for if it's been a difficult day.
Having an attitude of accepting and being grateful to yourself that you have been able to show up and face the difficulties of this day.
If it's been a pleasant day,
Taking a moment to really enjoy whatever pleasant memories you have from today.
And now,
Expressing gratitude for all of the skills that you carry,
Everything that you utilize in your daily life.
Perhaps you're especially good at solving problems,
Putting logic at work,
Or some other skill.
Maybe you called upon your creative side or channeled your compassionate nature to remedy a situation.
Considering what skills and gifts you brought to your life today.
And appreciating these gifts.
Entrusting that you are growing them every single day and that they become stronger with each experience.
Allowing your breath to be easy and steady.
As you look at your day and appreciate yourself for whatever skills you exhibited today.
And now allowing the day to dissolve.
Right here,
In this moment,
You have no obligations.
You can relax and rest.
Checking again that your shoulders are loose,
Free of stress,
Relieved of all responsibility.
Your back softening,
Your forehead relaxing,
Your jaw loose.
Your limbs limp and relaxed as your body sinks into contact with the bed.
Letting a sense of fulfillment course through you.
A deep satisfaction that follows a long and productive day,
Whether you accomplished everything you set out to do today is no matter.
You showed up,
You were present,
And you gave it your all.
Right now,
You deserve to slow down,
Letting your body and mind rest.
Take a few more deep breaths as you sink deeper and deeper into this relaxation.
Slowly breathing in,
Breathing out fully.
Breathing in,
And breathing out releasing,
Relaxing.
And allowing this breath to take you into a peaceful sleep.
As you hold in your heart that feeling of gratitude for your day.
