Morning Gratitude Practice

Gratitude humbles the thinking mind, activates positive neuroplasticity, and warms our hearts. This guided Morning Gratitude Practice helps you start the day with gratitude for THIS morning. I wish you all the best with your practice.

Transcript

Morning gratitude practice.

So I invite you to just take a few moments to find a comfortable position and we're going to share three deep belly breaths together to help calm our body and mind and I invite you on the first breath to allow yourself an audible release as you exhale.

So you might like to sigh your exhale so let's try that together.

Gently close your eyes or allow your eyelids to lower and take a moment to draw your shoulder blades in and down your spine to help open the heart and lengthen through the neck.

Another deep belly breath.

Your palms are open wherever they're resting and then our third deep belly breath together.

Relaxing,

Awake and alert and please remember there's nothing you need to achieve or accomplish during this gratitude practice.

This is your time and you might like to follow my voice,

My guidance or you can just let my voice sit gently in the background.

Just let your breath find its own depth and rhythm now.

Just let your breath breathe you.

You don't have to do anything and I invite you now to become aware of the space in front of your closed eyes.

It's like a field of darkness and perhaps there's some muted shapes or colors there but we're not looking for anything.

We're just simply resting our attention in this space with relaxed eyes and a soft gaze and I invite you now to bring your attention to sounds.

Starting with sounds coming from outside.

We're just listening with a gentle curiosity.

Allow the sounds to come and go without resistance and begin to draw your attention to sounds coming from inside.

If you're sitting inside a room again we're just listening with a gentle curiosity and you may begin to notice sounds coming from inside your body.

Subtle sound of your breath,

Digestion,

Maybe even your heartbeat.

Just listening.

Allow the sounds to help call you into the present moment and I invite you now to draw your attention further to your breath and begin to notice any sensations associated with your breath.

Feel the gentle rise and fall of your chest and your belly.

Feel the flow of air passing by your nostrils.

Cool as you inhale and warm as you exhale.

Just your natural breath.

Follow each breath and I invite you now to begin to bring to mind the material things in your life that have sustained and comforted you this morning.

Perhaps it's your warm dry home,

Your snuggly bed,

Your clothes,

Maybe your breakfast and bring to mind the material things that have entertained and inspired you this morning.

Perhaps some music,

Some writing,

Maybe a piece of artwork.

Breathe consciously.

Direct the breath to your heart and say silently in your mind thank you.

Thank you for all these things that have supported and comforted me,

That have amused and inspired me this morning.

Thank you very much.

Breathe in and allow your heart to fill with gratitude and as you breathe out let that warm fuzzy feeling of gratitude flow through your whole body and I invite you now to bring to mind some areas of nature and wild things that you have enjoyed this morning.

Perhaps a favourite pot plant,

A vase of flowers,

A garden or maybe you're fortunate enough to have a body of water or a park nearby,

A huge favourite tree.

Begin to visualise or name these areas of nature,

These wild things.

Breathe consciously.

Direct the breath to your heart and say silently in your mind thank you.

Thank you for all these areas of nature.

Thank you for Mother Nature that supports and comforts me,

That balances and recharges me.

Thank you very much.

Breathe in,

Allow your heart to fill with gratitude and as you breathe out send gratitude out to Mother Nature,

To our precious planet and I invite you now to bring to mind all the people you've connected with this morning,

The people who support and enable you to live the life you currently live.

Begin with beloved friends and family.

Perhaps you've connected with them in person or via a communication device this morning.

Begin to visualise or silently name your beloved friends and family and I invite you now to begin to bring to mind the many other people that enable you to live the life you live and these are the people we perhaps forget about,

The gardeners,

The farmers,

The shopkeepers,

The teachers,

The transport workers,

All the millions of people who support us in so many different ways and many of these people we've never met and we never will yet they have such a positive impact in our life,

Allowing us access to fresh water,

Electricity,

Transport,

Food,

Clothes,

A comfortable home.

Allow your heart to expand and take a moment to contemplate the millions of people who impact your life in a positive way.

Consider our interconnection.

Breathe consciously,

Direct the breath to your heart and say silently in your mind thank you.

Thank you for the many many people and the planet's resources that support and nourish me,

That enable me to live the life I live.

Thank you very much.

Breathe in,

Allow your heart to fill with gratitude.

Breathe out and send gratitude out to all these people,

These millions of people and to our precious planet.

Acknowledge our connection,

Our interconnection and allow this warm fuzzy feeling of gratitude for our interconnection to grow and flow out to others.

And I invite you now to bring to mind your own unique and precious self.

And in your mind visualize yourself or you might like to silently say your own name and briefly reflect on your morning.

Again breathe consciously,

Direct the breath to your heart and say silently to yourself thank you.

Thank you to my own true self.

Thank you for this one wild and precious life.

Today I am fortunate to have woken up.

I am alive.

Thank you very much.

Breathe in,

Allow your heart to fill with gratitude and breathe out and allow that warm fuzzy feeling of gratitude to nourish your whole body.

Wrap every cell in the feeling of gratitude.

Allow your body,

Heart and mind to feel nourished with gratitude.

And as we come towards the end of this gratitude practice you might like to dedicate its value and its virtue and send some kind thoughts.

So again as you breathe in say silently to yourself may I be filled with grace and gratitude.

And as you breathe out may others be filled with grace and gratitude.

Visualize yourself as you breathe in and visualize an individual,

A small group or a large group as you breathe out.

So again breathing in may I be filled with grace and gratitude.

Breathing out may others be filled with grace and gratitude.

And I invite you to gently start to reactivate and re-energize your body now.

Perhaps a wiggle of the fingers,

A wiggle of the toes.

You might like to take a deeper breath or two give yourself a hug and when you're ready you can gently open your eyes and go on your way.

Thank you.

Reviews

Lovely approach to gratitude for all beings and our planet 🙏🏼

Excellent! Gratitude opens doors and hearts. May all of us experience this!
Thank you for leading us in this beautiful meditation! 💫

A beautiful way to start my morning. Thank you 🤍

Beautiful
Meditation to start the day .
Much love and gratitude ❤️🕊️🙏

💚

This is a wonderful quick gratitude practice!

Very nice morning gratitude meditation! It set of my day full of appreciation for my self and for those around me that impact my everyday life. Thank you 😊

Perfectly balanced. A great start to my day. Thank you.

Lovely in its abundant visuals. Best practised after youve been awake for a while as structured around what youay have already experienced that morning. Thank you Freya!

Thank you for a beautiful start to my day. I loved your meta view of all we can be grateful for. I truly am and that includes you, too. 🙏

Very peaceful meditation. Thanks for sharing your peace and wisdom with us. Namaste 🙏🏽

Thank you for this practice ☺️🙏✨💖❤️I am feeling love and gratitude for today and this meditation

So relaxing and calming. Thank you, thank you very much, this really boosted me and set my morning mood🙏🏻☮️🌻

This was perfect in every way and exactly what I needed. Thank you.

Perfect! Thank you 🙏 sending gratitude and blessings 🙏❤️

Lovely start to the day! Thank you with grace & gratitude 🙏

Thank you! I’m starting my day filled with gratitude 🙏 and love 💕
Such a beautiful calming meditation that I’m sure I’ll come back to again 🫶💕🫶
Namaste 🙏 ✨✨✨✨

I needed to hear these words this morning 🙏🏻 Grace & gratitude 🙏🏻

This was a great practice to do out here in the desert this sunrise. Thank you!

Thank you so much. Just what I needed ❤