Welcome to this mindfulness meditation recording which has been designed to help you connect with a deep sense of gratitude.
The best place to listen is lying down on a bed or a couch at a time when you won't be disturbed.
And for full effect I recommend you listen through headphones.
Mindfulness techniques have been used for thousands of years and can help you to focus on an appreciation for all the positive things in your life.
And listening to this recording each night can help you develop a very positive mindset and a lasting sense of gratitude.
And before we start I encourage you to stay with my voice during this meditation.
And if you find your mind wandering,
Not to worry,
Simply acknowledge any thoughts,
Without judgement,
And guide your awareness back to the area we are focusing on.
Our minds are often busy with thoughts,
Which is perfectly natural,
But this recording will help you to almost go beyond your thoughts so that you become the observer,
The non-judgemental,
Silent still observer.
And if you do happen to fall into trance at any time,
This is also fine and you will still benefit from listening to this mindfulness session.
And I want to begin by guiding your awareness through each part of your body.
And as you become aware of each area,
Notice any sensations,
Any tightness or tension,
Or any feelings,
Without judgement.
Simply be and stay centered and observe the sensations and remain in the present moment throughout.
And so as the music begins to fade away,
You can close your eyes softly and make yourself comfortable and allow your mind to become calm and still.
Any cares or worries can drift away now,
As this is your time to just relax and be.
Now begin to focus your attention on your breathing,
Without changing anything.
Simply follow the gentle flow of air as you inhale and exhale.
Be with each breath in the moment for its full duration.
Notice the gentle rise and fall of your chest and stomach with each breath.
And become aware of any subtle movements in your shoulders,
Your back,
Even your arms and legs.
Notice how each breath affects your whole body.
Now as you breathe in,
Feel the air flowing into your nose or mouth,
To the back of your throat,
Expanding your lungs as they fill with air.
And as you breathe out,
Feel your body soften,
Releasing any tension.
Allow your body to feel more relaxed and more peaceful with each breath.
Enjoy the simplicity of this moment.
And whenever you feel tense,
Anxious or stressed,
Simply use your breath to anchor yourself to the present moment.
And when you focus on your breathing in this way,
You also take control of your stress levels.
And now you can become aware of any sensations on the top of your head.
Maybe you can feel some tightness or tingling.
Or maybe you feel nothing.
And that's fine.
Notice your head as it makes contact with the pillow beneath it.
Sense its weight as gravity draws it down onto the pillow.
Be curious and open to any sensations,
Any warmth or coolness.
Maybe it feels natural to gently release it and relax.
Notice the tiny muscles around your eyes,
Your nose,
Your mouth,
Lips and tongue and feel any tension drift away.
Now focus on your jaw,
Allowing it to relax with your teeth apart,
Releasing any tension.
Notice any sensations in your throat and your neck and relax.
And now move your awareness to your shoulders and into your upper arms,
Your elbows,
Forearms and wrists.
Sense the back of your hands,
Your palms and your fingers and thumbs.
And notice any feelings or sensations and relax.
Now draw your attention to the back of your shoulders,
Following the arch between your upper back,
Down to your lower back and to your hips.
And this awareness helps you to feel grounded and centered.
Move your focus now to your thighs and down to your knees,
Your calf muscles,
Your shins,
Ankles and feet.
And down to your heels and to your toes,
All the way to the tips of your toes.
And just relax.
Notice any sensations in the soles of your feet and on the tops of your feet,
Releasing any tension.
And again,
You feel calm and centered.
Now focus your awareness on your body as a whole and rest for a moment.
Feeling very safe and secure now.
And you may even be aware of the energy field around your body,
Sensing its vibration and color.
And as you focus on your whole body and your energy field,
Just acknowledge any feelings or sensations as they come into being and may be passed by.
And imagine any tension,
Fear or stress dissolving away.
So anywhere that you've held tension or anxiety in your body or energy field,
Just imagine it dissolving away,
Down through the bed or chair and into the ground.
Now feel yourself becoming very centered and ever more at peace with yourself.
And in time,
With practice,
You will become more attuned to the sensations within your body and you will develop a positive heightened awareness while feeling more grounded and secure.
And as you connect with yourself in this way,
You can begin to let go of any emotional or spiritual blocks.
With awareness comes realization and from that realization,
You can let these blocks go and feel so much lighter and clearer in your mind and body.
You are open to healing energies and I want you to begin to feel a sense of gratitude now for the gift of life.
And each breath you take reminds you that you are alive and well and surrounded by abundance.
Just focus on that now and anchor yourself in the present moment.
Breathe deeply,
Focus on abundance and connect with a feeling of gratitude now.
And whenever you connect with a feeling of gratitude in this way,
You will naturally feel very abundant and more creative and the universe will naturally reflect this back to you.
And you will find many new doors opening up for you.
And so whenever you want to feel connected with the universe,
Simply breathe deeply,
Connect with a feeling of gratitude for all the simple blessings in your life.
And now I want you to imagine that you are lying on a soft blanket in a beautiful meadow just as dawn is breaking.
And you listen to the birds singing as the sun begins to rise in the distance,
Casting a magnificent orange and purple glow across the morning sky.
You watch the rays of golden light as they begin to shine through the leaves of the trees nearby.
And you watch as the light dances on the morning dew.
You notice the thistle-down seeds sway gently in the warm summer breeze.
And you watch the wildflowers around you as they slowly awaken,
Opening their petals towards the sun.
And you feel a deep connection to nature and the abundance of life all around you.
And it almost feels as if you are waking up for the very first time,
Feeling refreshed and rejuvenated after a very deep sleep.
And as you connect with the abundance of nature,
You feel a deep sense of gratitude for everything around you.
From the smallest blade of grass,
To the stars above you shining brightly in the morning sky.
And you feel so good now.
And with every breath you take,
You feel energized and alive and full of gratitude.
And you can take a moment now to focus on all the good things in your life.
And you can also make time to focus on the things that you want to attract into your life.
Things that make you happy.
And from now on,
You will treat every day as a new beginning.
As your spirit continues to awaken and you raise your consciousness.
And as time goes by,
You will cultivate a growing awareness that the world around you is an infinite place of love,
Creativity and joy.
And you will feel more abundant and happier all the time.
And now I want you to repeat some gratitude affirmations along with me.
And when you say these words,
Really feel them as you say them.
Imagine they are part of your life,
Everything that you deserve.
Really feel that now and connect with a strong feeling of gratitude as you repeat the affirmations.
I attract positivity and abundance into my life.
My heart is full of love and kindness.
I feel very grateful for all of the good things in my life.
I have a deep sense of gratitude now.
I feel alive and happy.
I love and respect myself.
And now you can drift away into a deep sleep.
And as the gentle sounds continue to wash over you,
The subliminal suggestions will be absorbed into your consciousness.
And when you wake up in the morning,
You will feel refreshed and renewed after such a deep nourishing sleep.
And you will wake up with a sense of peace and well-being.
And you will continue to appreciate all the good things in your life and live life with a feeling of gratitude and abundance.
And I wish you all the very best now.
Love,
Peace and best wishes to you.
