Guided flower meditation to tune into gratitude.
If you have access to a fresh flower,
Go ahead and grab that now.
A houseplant will also work and you can also visualize a flower in your mind for this guided meditation.
Begin by taking some deep breaths as you look at your flowers,
Touch the petals,
Notice the textures,
The scent.
Flowers have an amazing ability to draw us into the present moment.
So notice fun things that you've never seen about your flowers.
You can look at the underside of them,
The centers of them.
There's so much they have to offer us.
And with your eyes open,
Breathing deeply,
See if you can gather up that sense of gratitude in your energy,
In your heart,
With your eyes open just right as we get started,
Sending gratitude to the flowers,
Energetically thanking them for being here for you today,
Letting go of any need for it to feel a certain way or to do it right or judgment about how it's going.
Just practicing extending gratitude to the flowers for being here for you today,
Breathing deeply.
And then if you're comfortable closing your eyes,
I'd invite you to do so now.
If not,
You can take a soft gaze at your flowers for this guided meditation and just check in with your body,
Just noticing where you're at.
If any judgmental thoughts come up,
Just letting them pass by.
Just noticing how your body's feeling in this moment here now with the flowers and bring your awareness to your heart center.
Just noticing where your heart is in your body and how it feels energetically and physically,
Breathing deeply.
And then gathering up a sense of gratitude,
Thankfulness,
Feeling grateful.
You don't have to extend it out anywhere yet.
Just really feel it internally in your heart space now.
Noticing what that felt sense feels like.
Is it a swelling sensation?
Is it a bubbling sensation?
Is it taking on any color qualities?
Just noticing for now,
Letting your heart fill with gratitude and keeping it now just as a gift for yourself,
Letting it feel however it feels.
So if it feels good,
Unusual,
However it feels is okay.
Just letting that gratitude be present in your heart and your mind might want to start to notice or mention everything that you're grateful for,
But see if you can let that go for now and focus on the felt sense of feeling grateful,
How it feels to be grateful,
How it feels in your body to welcome in this gratitude.
And then mindfully making the choice to extend gratitude to your flowers or your plant or the flower in your mind and letting it pour out from your heart to the flower.
Visualizing the energy going from your heart to the flower saying thank you.
I'm so grateful.
Breathing deeply,
Letting the gratitude flow from your heart to the flower.
And then if it feels good,
I'd invite you to let the gratitude pour out of you just so it's a glowing presence around you,
Around your physical body.
Just this feeling of being grateful coming from your heart,
Moving outward in a safe and comfortable way.
You can place your hand on your heart if that feels good.
Really sensing being grateful here now.
Spending some breaths here radiating in gratitude,
Gratitude,
Being present in gratitude,
Glowing in gratitude.
And then if it feels comfortable,
Letting that gratitude radiate beyond your body,
Beyond your aura,
Out into the world.
Maybe you want to send it to someone directly.
Maybe you'd like to let it extend from the room that you're in outside of your home to your neighbors,
To your office mates,
Animals,
Pets,
Nature,
Flowers,
Just letting your gratitude flow.
Feeling safe and in control of how much gratitude you're extending.
And then energetically and visually and with a felt sense of drawing that gratitude back in,
Back toward your body,
Back to where you're at now.
The gratitude is surrounding you and the flowers.
And then it's going back into your heart.
And you're trusting that you can always have access to this level of gratitude.
And you get to choose where you send it,
Who you show it to.
It's always available for you.
And in this moment,
Now we're going to prepare to come out of the meditation.
So taking three more deep breaths with your hand on your heart.
No need to rush these.
And then when you're ready,
Opening your eyes and looking at your flower once again,
Noticing the petals and the leaves,
If they're translucent,
Touching the petals,
Feeling the softness and with your eyes open once again,
Thanking the flowers for supporting you in this mindful gratitude meditation today.
And also feeling grateful for yourself and your heart's capacity to feel gratitude.
And then setting your flower or your plant down as we come out of the meditation,
Looking around the room that you're in,
Checking out your surroundings once again.
And thank you for being here today.
And I'll see you in the next meditation.
