Let's get settled.
Gratitude is like a superpower.
It can change our mood and energy.
When expressed to other people,
It can change their mood or energy in profound ways.
Gratitude can stop negative self-talk.
It can remind us of what is truly important in our lives and what brings us joy and peace.
I'm Steve Walker,
A life coach and meditation teacher here at Inside Timer.
Thank you for joining me today.
Find a comfortable position,
Either seated or lying down,
And gently close your eyes.
Take a long,
Slow,
Deep breath in through your nose,
And then hold it for a second or two.
Then exhale slowly through your mouth.
Take a few more deep breaths in through your nose and out through your mouth,
Allowing yourself to fully relax and let go of any tension in your body.
Ground yourself in the present moment.
If you find your mind wandering at any time,
That's okay.
That's what it does.
Just acknowledge the thought and bring your focus back to your breath and my voice.
Imagine a soft,
Gentle light shining down from above,
Warming the crown of your head.
This light represents gratitude.
And as it touches you,
Feel its warmth and healing energy.
Feel this light of gratitude spread throughout your entire body.
As the light moves down from the crown of your head to your forehead,
Eyes,
And ears,
Silently thank each part of your body.
Thank you,
Eyes,
For the gift of sight,
To be able to see the people I love,
The flowers of spring,
Smiles on people's faces.
Thank you,
Ears,
For the beautiful sounds of life,
To hear the voices of loved ones,
The music that stirs my soul.
Let this light of gratitude move slowly,
Acknowledging every body part as it reaches it.
Let's take a few moments and let the light of gratitude work its way through your body,
With you expressing gratitude to each body part as it passes.
Now,
Have the light return to your heart.
As it illuminates your heart,
Bring to mind a person in your life you're truly grateful for.
Hold their image in your heart,
Feeling the warmth and love you share.
Silently say to them,
Thank you for being a part of my life.
Now let that light expand outward from your heart,
Shining brightly in all directions.
Think of a recent experience or event,
Big or small,
That brought you joy or comfort.
Bask in the warmth of that memory,
Letting the feelings of gratitude fill you.
Shift your attention now to the environment around you,
The space that shelters you,
The air you breathe,
The sounds in the background.
Everything coexists in harmony,
Allowing this moment to be.
Whisper silently,
Thank you for supporting and nurturing me.
Let's expand this circle of gratitude even wider.
Think of the community you belong to,
The people who make your daily life possible,
From the food you eat to the services you use.
Think about the people at the grocery store,
The mail and package delivery people,
The cooks and dishwashers and servers at the restaurants,
The doctors and nurses and receptionists,
The workers at the power company and the sewage treatment plant,
Police and fire and EMTs,
Therapists and social workers,
Bus drivers and other public transportation workers,
Child care and nursing home staff,
Teachers and custodians.
Take a moment and slowly think of all these people and more who make your life and your family's lives possible.
Send them all a silent acknowledgement of thanks and gratitude,
Recognizing the interconnectedness of all beings.
Now gently bring your focus back to yourself.
Recognize the resilience,
Strength and beauty within you.
Acknowledge yourself and your journey.
Silently say to yourself,
I am grateful for my perseverance and grace.
Take a few deep breaths,
Letting the feelings of gratitude sink deeper with each inhalation and letting go of any tension or stress with each exhalation.
Feel the light of gratitude radiate from within.
Know that this light of gratitude is always within you,
Accessible any time you need it.
Slowly let your breath go back to its normal rhythm.
Wiggle your toes and fingers.
And when you're ready,
Gently open your eyes,
Bringing the feelings of gratitude with you into the rest of your day.
Namaste.
