Namaste,
My name is Hannah.
Welcome to this gratitude meditation practice.
The focus of this practice today is to help you to feel thankful for the wonderful things that already exist in the world,
Simply by offering thanks.
It's such a simple practice and yet it has this magical ability of transforming our energy,
Our mood and how we feel.
So we're going to raise your vibration today.
So start to get comfortable wherever you are.
Lying down if you want to,
Closing down the eyes,
Taking a couple of really deep breaths.
Feel your body start to relax as you exhale any tension.
So gratitude practice helps us to feel good and raises our vibration but it offers so much more.
It has proven to improve sleep quality,
Improve emotional regulation,
Increase feelings of happiness and positivity.
It can even foster hope for the future and it can help to reduce stress,
Burnout and symptoms of PTSD and it offers us this increased resilience within our daily lives.
Okay,
So quieting down the mind now,
Letting thoughts come and letting them go.
Don't latch on.
They're all just stories.
Imagine them floating by like clouds,
Coming and going.
Let them go.
Enjoying coming into stillness now.
Feel the tension start to slip away from your body.
You're beginning to relax.
Feel the weight of your body on the floor.
You are safe and supported here.
Notice the air around you.
Is it cool?
Maybe it's warm.
Maybe it's just right.
Start to notice any sounds you can hear in the distance.
Maybe the wind in the trees outside or a neighbor's dog.
Now notice sounds that are closer to you.
Perhaps a door closing somewhere or the sound of the fridge humming.
Are you able to notice the silence behind any of the sounds?
Allow any sounds you hear from now on to be an invitation to relax further.
Now start to notice your breath.
Your loyal,
Supportive and loving constant companion.
Notice the cool of the in breath and the warmth of the out breath.
Supporting you every day of your life on this earth.
Give a mental thank you to your life giving breath.
Now we're going to relax the body so that you can feel the energy of gratitude moving within you.
We want this energy to fill you up so that you feel whole.
As a human being living on planet earth you are already whole.
You are already good enough and you are loved and you are supported.
It is cultural conditioning that has made you believe that you are not.
I want you to focus on relaxing your feet.
Feel the energy become lighter.
Now your ankles.
Your shins.
Relax your calves.
And your knees.
And your thighs.
Now your groin.
Now your pelvis.
Going deep with your pelvis.
We hold so much tension there especially as women.
Let it go.
Now your belly.
The same with the belly.
Going even deeper with your belly.
Fully relax and let it all go.
Now relax your chest.
And your shoulders.
Feel them drop.
Relax your neck.
Relax your face.
Relax the whole of your head.
Your whole body is relaxed now.
Notice how good it feels.
Now drop back into your heart center.
Feel the softly pulsating energy.
Sometimes this heart space can feel a little tender.
Know that you are safe here.
Let's fill her up,
Your heart,
With gratitude and with love and with inspiration.
I'm going to recite some gratitude statements.
You might just listen and absorb the power of their energy or you might mentally repeat them after me.
Honor what feels right for you in this moment.
Let's begin.
Thank you for supplying me with clean oxygen to breathe and live.
Thank you for the wind blowing softly through the trees.
Thank you for the rain,
The gorgeous rain.
Thank you for cotton candy clouds.
For the water flowing through the rivers and nourishing the land.
Thank you for nutritious food growing in the ground.
And thank you for the farmer tending these foods on our behalf.
Thank you for the pale sunlight blessing our earth and brightening our day.
Giving thanks for the seeds being sown in the breeze,
Ready to start new life.
Giving thanks for the trees in continual conversation with each other and helping to sustain life on our beautiful planet.
Thank you for the grounding and healing energy of the earth.
Thank you for the birds singing and calling to each other.
Thank you for the vibrant greens and browns of the forest.
Thank you for the earthy smell of wet moss on rocks and stones.
Thank you for the vast,
Mysterious deep and dark oceans which hold many secrets.
Thank you to the moon who sheds her light on dark pathways.
These are all everyday things that we take for granted,
These natural rhythms of life.
But if we consider them thoughtfully and with care,
They are miracles.
Offering thanks now for these miracles.
Start to feel the energy in your body and how it's changing.
Feel the blossoming of love in your heart growing bigger and bigger and brighter and brighter.
And it's spilling out of your heart now and into the rest of your body.
And as you breathe into your heart,
It grows bigger and brighter,
Even further.
It's beyond your body now,
This wonderful energy.
And as you breathe out any last worries and tensions just completely disintegrate.
What a beautiful feeling the feeling of wholeness.
No need to do or be anything.
No need to reach for anything outside of you.
You are enough exactly as you are right here and right now.
And with no changes needed.
Okay,
Let's take this vibration even higher now.
Thank you for the moon and the stars and the galaxies.
Thank you for the earth on which we live.
Thank you for the cycles of life of which we are part.
Thank you for crisp autumn leaves and a bountiful harvest.
Thank you for winter snowscapes and time to rest.
Thank you for spring wildflowers and the opportunity to hope and dream.
Thank you for long and decadent summer days and balmy nights.
Just notice your heart center.
Feel the seeds of gratitude now sown and now blooming.
Giving more thanks now.
Thank you for allowing me to feel these powerful sensations in my body.
Thank you for creating the technology for me to raise my vibration.
As you experience this wholeness,
Know that it's your natural state and you can return to this at any time.
A useful practice after a gratitude meditation can be to ask yourself important questions because the answers that arise do not come from a place of grasping or of lack.
They come from a place of complete wholeness.
How will you take your high vibration out into the world?
Will you share it with others so they can rise too?
I want to end by sharing this wonderful quote with you by Melody Beattie and she says,
Gratitude unlocks the fullness of life.
It turns what we have into enough and more.
It turns denial into acceptance,
Chaos to order,
Confusion to clarity.
It can turn a meal into a feast,
A house into a home,
A stranger into a friend.
Okay,
So gently coming back now.
Noticing the sounds in the room and the sounds outside the room.
Feel your body in contact with the earth beneath you.
Notice the fabric of your clothes.
And maybe just start to gently move the fingers and the toes.
And when you are ready,
Take a couple of deep breaths.
And open your eyes when you are ready.
Thank you so much for practicing with me today.
Again,
My name is Hannah.
I hope you have a wonderful rest of your day.
Namaste.
