Gratitude Meditation

18 minutes of meditation and visualization, initially designed for women. It aims to help acknowledge the abundance and awesomeness in your life and surrender to full gratitude. The meditation has pauses with suggested journaling prompts.

Transcript

Hi,

I'm Isaiah from isaiahbell.

Com.

Welcome to this gratitude meditation.

This is a special meditation since I will suggest that you emerge from the meditation to write in your journal if you wish.

I suggest having your journal on hand and trying not to leave the meditative state if and when you are prompted to write.

Let's begin.

Make yourself comfortable.

Sitting,

Lying down,

Preferably with your feet on the ground and crossing your arms and legs.

Close your eyes,

Take a deep breath.

Take the time to find the position that will allow your whole body and mind to relax.

Start by inhaling deeply and slowly through your nose,

Bringing the air deep into your belly and letting it swell.

Now exhale through the mouth slowly and deeply,

Letting the air flow and entering into relaxation.

Breathe in.

Imagine that the fresh air completely fills your body from the top of your head to your toes and to the tips of your fingers and breathe out.

Imagine letting go of everything you don't need,

All the debris that clutters you.

Breathe in through your nose.

Feel your stomach and chest with air.

Breathe out through your mouth.

Pay attention to your legs and relax along your thighs,

Knees,

Calves,

Ankles,

Feet,

Toes.

Breathe in slowly and deeply.

Breathe out.

Note your back,

Your neck,

Your spine.

Let your back stretch and your shoulders drop.

Relax your muscles,

The weight goes off and your body softens.

Breathe in through your nose,

Slowly and deeply.

Breathe out through your mouth.

Relax your bust,

Your chest,

Your stomach.

Inhale,

Exhale and relax the muscles of your shoulders,

Your arms,

Your elbows,

Your wrists,

Your hands,

Your fingers.

Breathe in through your nose.

Breathe out through your mouth.

Feel the relaxation in your head,

Your face,

Your forehead,

Your eyes,

Your nose,

Your cheeks,

Your jaw,

Your ears,

Your scalp,

Your hair.

Breathe in.

The air completely renews you.

All parts of your body are now filled with fresh and delicious energy.

Breathe out.

The air that comes out removes all the tensions,

All the worries and all the unwanted thoughts.

You now feel calm and relaxed.

Breathing slowly,

Breathing deeply and with each breath you move further towards the calm center of yourself and deep relaxation settles throughout your body and mind.

Welcome this well-being and relax even more.

Visualize now roots growing below your feet and around your legs and also starting from your tailbone,

Beautiful powerful roots that go deep into Mother Earth which allow you to feel grounded.

They hold you in place and grow through the soil and the different layers of the earth and descend,

Descend towards the center of the planet.

They keep you firmly anchored,

Rooted and secure.

Your roots continue to grow even deeper until finally reaching the heart of the planet.

You know when you have reached the center of Gaia,

Of Mother Earth,

Because you feel bathed in a flow of unconditional love,

All the love that the earth has for you,

This energy,

This love that now comes back up through your roots and slowly rises to fill your whole being,

Your whole body.

This warmth,

This amber coppery colored light that is the Earth's love for you now fills your body starting with the feet and working its way up your legs,

Your spine,

Through your arms to your hands then moves up towards your head completely encompassing every cell in your body and you feel an immense sense of security,

Stability,

Of trust.

You feel strong,

Loved,

Centered,

Full of a sense of belonging because you know that you have your place here on this earth,

In this universe.

Let's start by taking a moment to reflect on the abundance in our lives.

When we talk about abundance remember that it doesn't just mean the material or financial aspects.

You can feel abundant if you have loving friends,

A fulfilling family life,

A rewarding career.

Abundance feels different for everyone.

Think about the things you are most grateful for.

What blessings are you thankful for?

These are the things you will focus on in this meditation.

As you think about those things you can write them down in your journal or just visualize them in detail.

To accompany us I invoke the goddesses of gratitude from all over the world,

Saraswati,

Hathor,

Kuan Yin and Gaia and the great goddess herself who represents the infinite universe.

I invite you now to start remembering all the amazing things in your life,

The things that happened in your past that you are grateful for,

The objects in your house,

The friendships,

The people you are so thankful about,

The food in your refrigerator,

The qualities that you have that make you feel good,

Your house,

Your family,

Your car,

Your teachers,

The internet that brings you here and so much more.

Focus on those amazing things in your life and maybe again in your head or in your journal,

Create a list of your gratitudes and of the reason why you are so thankful for them,

Particularly insisting on the feelings that arise when you connect to the gratitude to this object or person or situation in your life.

It might sound like this,

I am grateful for my health because it makes me feel good.

I am grateful for my children for keeping me young.

I am grateful for my career because every day I get paid to do what I love.

I am grateful for my empathy because it brings me closer to people.

I am grateful for my garden because it provides me with fresh herbs and that brings joy to me.

I am grateful for my sisters because they make me feel spiritually complete.

I am grateful for my work because I am able to feed my family and I feel good.

I am grateful for nature around me because it sustains and rejuvenates me.

I am grateful for my house because it makes me feel protected and safe.

I am grateful for my courage because it got me through difficult times and so on until you have expressed gratitude for everything in your life that comes to mind today.

I am going to let the music accompany you for a few minutes so that you can do it quietly.

You you you you now I invite you to name one of those gratitudes out loud or more than one if you wish processing them through your throat and voice as well as listening to them with your ears will permit their incarnation their embodiment into your energy field again I will give you a few more minutes to meditate and focus on the notions of abundance and gratitude and speak your gratitude out loud if you so wish You you you As you think about things for which you are grateful You may also want to consider the people in your life who are grateful to you For the things you have done Maybe you want to write down the names of people who have Manifested their gratitude to you and again,

I will give you a minute you I Invite you to acknowledge that gratitude is a gift that keeps multiplying and that counting its blessing is a crucial thing to do Because it reminds us of how lucky we really are It's also important to understand that one of the aspects of gratitude is that we need to let the people who made us feel happy Actually know that they did If there is someone in particular that you want to thank for their words or actions It is good to take the time to tell them directly in addition to doing a ritual That they will never know anything about Drop a note Give a call or let them know in person how much you appreciate what they have done for you Maybe you want to write down the names of people you want to express gratitude to and Again,

I will give you a minute You It Is soon time to slowly gradually return to your usual state of mindfulness and you gently feel drawn back to the here and now as We finish this meditation Take a deep breath and when you feel ready Allow yourself to come back into the room Feel the textures of the clothes on your skin the weight of your body on the chair or bed Back in your space you become aware of the sounds around you and you start to move your body Gently wiggle your fingers and toes Stretch out if it's good for you when you feel it gently open your eyes smile and Go peacefully into the world to create an experience joy and gratitude Don't forget to drink water.

And if you wish eat something to anchor those energies in your body right now.

I Thank you for listening and I hope you have enjoyed this meditation