Welcome to your meditation today.
This is Gil Elhart.
I'm presenting this meditation from near Morrison,
Colorado.
I'm visiting some friends and it's absolutely beautiful here in Colorado and it's making me feel warm with gratitude feelings.
I'd like to lead a meditation on gratitude.
Let's begin.
Please set up your seat,
Get adjusted,
And start to breathe deeply in and out through your nose.
Feel the movement of your breath creating ease in your body.
Welcome yourself into this moment.
In this meditation,
I'll be guiding you through various aspects of your life while holding the attitude of gratitude.
Continue to utilize your breath as a resource for calming the body.
The breath also welcomes us to being present and being still.
It's in this stillness and in abiding in the present moment that we can more fully experience gratitude.
So a few more moments deepening your breath,
Observing the simple flow of your inhale and of your exhale.
Completely relax your body.
Now begin to consider the relationships in your life,
The people in your life that bring you joy,
That are there to support you.
Bring to mind a person in your life that you truly appreciate.
Hold this person in your mind and in your heart.
Reflect on them now in all the ways that they show up for you.
Do this for a few moments.
Continue to hold this person in your heart.
How have they supported you?
Allow yourself to surrender to these feelings of thankfulness and appreciation.
You're welcome to bring in more than one relationship.
Hold all the people in your life that support you,
That bring you joy,
That bring value into your existence.
Hold them in your heart.
Reflect on feelings of gratitude for these people.
Continue honoring these relationships,
Fostering gratitude for all the people in your life.
You can continue to hold them very near to you at any time.
Begin now to call to mind any recent learning experiences that have helped you grow and mature as a human being.
In the moment,
Perhaps this or these experiences,
It might not have been easy to find gratitude.
At times,
Gratitude can be elusive.
Other times,
It can be more natural.
Welcome in these recent learning experiences.
Hold the attitude of gratitude and how they've made a positive effect on your life now.
Thank you.
Other thankfulness and appreciation for these learning experiences and allow it to expand to any joyful,
Pleasant experiences that you've had in your life recently or at any time.
The moments in your life that make your soul sing,
That make you joyful and happy.
Jackson Yearsʻ intro Come back to your breath,
Track sensation in your body,
And return to being present.
Now reflect on your personal qualities that you possess,
That you admire,
That you're grateful for,
And that you appreciate about yourself.
There are many good things,
Many good qualities about yourself.
Enjoy being grateful for these qualities.
If for any reason your mind is reflecting more on what you seem to lack rather than possess,
Welcome in those around you,
Those relationships again,
That you admire those qualities in others.
Our relationships are simply mirrors for ourselves,
That which we admire in them is also a quality within ourselves.
Now you can begin to admire that quality about yourself,
And through this process begin to foster it more.
But focus on feeling grateful and thankful,
Admiring all the positive qualities that you admire and possess.
Let your mind begin to explore anything else in your life that you appreciate.
Continue to hold this feeling of gratitude in your heart and in your mind.
It might be helpful to focus your attention into your heart sensor as you do this,
Welcoming it.
Notice your feeling state,
Physically,
Mentally,
And emotionally.
Gratitude can positively affect the quality of your life and your well-being.
When we feel grateful on a regular basis,
We are cultivating feelings of happiness and appreciation in our lives.
It's impossible to feel fearful,
Stressed,
Or anxious when we are experiencing gratitude.
Use this practice often to welcome in gratitude.
Turn the corners of your cheeks upward.
Begin to notice your breath as we come out of the meditation,
Feeling warm with the feelings of gratitude.
I hope this meditation was helpful for you.
I believe that it can help foster a positive outlook on life.
Namaste.
