Gratitude Practice ~ Expand Positivity And Inner Abundance

In this gentle meditation, you are invited to connect with gratitude and let it expand through your body. Gratitude helps quiet the mind, soften stress, and shift your state toward positivity and abundance.

This practice can be used in the morning to start your day with joy or anytime you need to reconnect with presence and inner calm. Allow this meditation to guide you back to a sense of wholeness and appreciation.

image: Dave Hoefler

Transcript

Wherever you are, However you're feeling, Welcome to this brief practice where we will look for gratitude. So I invite you to take a position that is very comfortable for you. So if you're laying down make sure that you're warm, Make sure that your lower back is okay. If you're sitting, I invite you to have a straight spine but relaxed posture. And either with your eyes open or closed, Have a sense of softness in your face. Maybe you can take a deeper breath in and as you exhale, Relax as much as you can. Your facial muscles, Your shoulders down and just allow any relaxation to come. Often when we meditate it can be so pleasant to make connection with breathing. So if it's available to you, I really invite you to breathe more consciously, More intentionally, Not deeper necessarily, Not with effort, But just enjoy breathing and maybe you can already have a sense of gratitude that you're meditating now, You're contacting your breath. If it's not available for you, That's also okay. So just breathing here a few cycles, Just landing in the meditation. Maybe there's a lot of stress in your body, Maybe there's a lot of thoughts in your mind, Things to do, Emotions and maybe you can just, Just for this meditation, Press the pause button and you can even take a moment to tell all those worries, All those feelings, All this stress, All these to-do's. You can ask them to come back after the meditation and maybe the things in your mind or in your body don't want to go away. Then I invite you to breathe with, With whatever is. Whatever is there is welcome. Whatever is there is ultimately coming from a very beautiful intention always. And maybe you want to readjust your position, Totally fine to wiggle a bit, To move a little bit. Maybe you wanna place your foot a little bit differently or feel how is your neck, How is your head. Maybe you want to put your hands differently. Just find a place that is even more comfortable than you already are. Allow yourself that. And maybe taking a few longer, Deeper inhalations and exhalations. Even though this is a short meditation, We can still tap into timelessness by slowing down, Tuning in to whatever is present, Being with it. And maybe you can also enjoy the silence that is there, That you can hear. This beautiful silence even behind the words that you're hearing. And then what I invite you to do for the intentional practice here is to find any gratitude that you can think of. It could be gratitude for meditating right now or maybe you ate a juicy tasty orange earlier today and you're just grateful for that. Or maybe something in the past week or in the past year. Anything at all that you can have a genuine sense of gratitude for. I invite you to find that right now, So take a moment to do that. If you're having a bit of trouble finding something, Then I invite you to press the pause button on the meditation and continue when you found something, So that you don't have to rush yourself. So you can do that now. And now that you've found something to be grateful for, Ask yourself, Feel into your body, Where do you feel this gratitude? And maybe it's not immediately clear, So allow yourself to investigate. If you connect with this gratitude, Where is it living in your body? Is it an expansion somewhere? Is it a warmth? Is it tingling? Or do you sense it maybe as light that you see with your mind's eye somewhere, Somehow in your body? So whatever it is, However it is located in your body, Can be very subtle, Can be very small, Doesn't have to be something big or extraordinary. But find where the gratitude lives in your body. And when you find it, I ask you to breathe there. So if it's for instance in your belly, Then you breathe with your imagination, Breathe in and out of that place in your belly. Maybe it's in your forehead, And then breathe imaginatively in and out from that place for a few cycles. And then the next time you breathe into that place, When you exhale, Imagine distributing this feeling, This sense or this light all over in your body. Imagine every single cell of your body being completely filled with this gratitude. And you can keep breathing in that place and expanding it out, Sharing it with all the cells in your body. Allow it to go everywhere. And then I invite you to gently find an end. And I thank you for doing this practice with me.

Reviews

gently created a path for me to envelop gratitude in my 💗