Welcome to this gratitude meditation where you will be guided through a visualization practice aimed at cultivating a deep sense of gratitude and appreciation.
Let's begin.
Find a comfortable position and gently close your eyes.
Take a few deep breaths,
Inhale through your nose and exhale out through your mouth.
Inhaling filling up the belly and the chest and exhaling slowly releasing the breath.
Inhaling more,
Feel your body soften as you let everything go,
Feeling a sense of relaxation and calm within.
And now flow back into your natural rhythm of your breath.
Bring to mind someone you feel grateful for,
Perhaps someone who has helped or supported you in the past or someone who is currently brightening up your life now.
See their face in front of you,
Notice their smile,
Their kind eyes and their generous heart.
Bring a soft smile to your face and feel a swell of gratitude and appreciation rise up into your heart as you reflect on how much of a positive impact they have had or are having on your life.
Feel this gratitude,
This energy expanding more and more in your chest,
Filling up your heart space with warmth and love.
Now imagine this energy radiating out of your heart and into theirs,
An expression of your love and gratitude for them.
Imagine this energy pouring or pulsing out of you and into their heart.
See their smile grow wider,
Their eyes brighter and their heart fuller as they receive this outpouring of love and gratitude from you.
Take a moment to notice how you feel expressing and sharing this gratitude with them.
I invite you now to silently express your own words of gratitude and appreciation to them before bringing your attention back to the feeling of gratitude in your heart center.
Now send this feeling of gratitude to every cell in your body,
Move this energy of gratitude down to your legs and into your feet.
Reflect on all the amazing places they have taken you.
Now sense this feeling of gratitude flowing up to your torso.
Consider all the organs in your body here,
Working in harmony to keep you alive,
Day in and day out,
Without even a conscious thought from you.
Feel this energy move down into your arms and hands now.
Think about all the things you can do and enjoy using your hands.
Feel the energy of gratitude move up into your head now.
Take a moment to acknowledge the intelligence of your brain,
Keeping everything functioning for you and delivering you to perceive,
Communicate,
Problem solve and create.
How lucky are we to have this amazing body of ours,
This incredible vessel through which we can experience the beauty of the world around us.
Now feel this expansive energy of gratitude and appreciation within your whole body.
Feel it radiating outwards from every part of your body,
As if you are in a cocoon of warm,
Appreciative energy.
Smile into this feeling,
Your body relaxed and at ease.
Now feel this energy start to slowly encompass your immediate surrounding.
Feel the energy slowly expanding and pulsing outwards,
Perhaps now encompassing the room that you're in.
With your awareness keep growing your cocoon of warm,
Appreciative energy outwards,
As far as you can go.
Just go of expanding this energy now and just bask in the vast feeling of gratitude that you have cultivated and shared from within.
After your next exhale,
Slowly and gently draw this expansive energy back in towards your heart centre.
Rest your awareness here for a moment,
Savouring the warm,
Loving and appreciative feeling in your heart.
Now slowly start to bring your awareness back to your breath,
Back to your body.
Take a moment to sense how you are feeling right now,
And how you may take this feeling with you into your day or week ahead.
After your next exhale,
Bring some gentle movement back into your body.
Take one more slow,
Deep breath and when you're ready,
Slowly open your eyes.
