Morning Gratitude Practice

Use this simple, guided practice every morning to start your day with stillness, flow and gratitude. Utilizing gentle background music and several visualization exercises, along with breaks of silence to integrate, this practice offers a dynamic yet soothing experience to ground your day.

Transcript

Welcome to your morning gratitude practice.

Taking a deep breath in,

Center yourself on this present moment and bring your attention to what is right here,

Right now.

On the count of three,

You're going to close your eyes and take ten grounding breaths.

Breathe slowly and deeply,

Connecting to the peace and stillness each breath offers you as you gently drift away into the rhythm.

Enjoy the healing space of silence today and let it embrace you as you breathe slower and slower.

One,

Two,

Three.

As you continue to draw your attention to your grounding,

Rejuvenating breaths,

You begin noticing that you've arrived in a beautiful place.

It could be a garden,

It could be a beautiful beach.

Whatever it is today,

Continue with a few more refreshing breaths and create this place around you to be your own.

Once you've put the finishing touches on this beautiful,

Inviting new abode,

You feel a brilliant white light come down from the heavens and gently begin passing through you at the crown of your head.

The light is warm,

Comforting,

And it slowly passes through each cell of your body doing powerful clearing work.

Any negative thought,

Emotion,

Or feeling,

No matter how stubborn,

Is erased by its purifying pass.

It goes as slowly or as quickly as is needed,

With your mind being the guide and directing its flow throughout your body.

As it continues to scan,

You feel lighter,

Happier,

And your breaths become even deeper and more rejuvenating than ever before.

You feel the urge to smile big,

And as you do,

Every single organ in your body follows suit,

Each of them,

Your stomach,

Your heart,

Your lungs,

Your liver,

Your kidneys.

They all smile and laugh as you laugh,

Celebrating your life,

Your strength,

And this beautiful moment with the cleansing light.

As your entire body enters this celebration,

Cell by cell,

Lining up to receive the light,

Your attention is drawn to your heart.

You continue smiling,

And it smiles back at you lovingly,

Placing your hand gently on your chest.

You feel it,

Too,

Reaching back out to you.

In this tender moment with your own heart,

You reflect on how loyal,

How beautiful,

And how kind and strong your heart has been every day of your life.

It beats tirelessly day in and day out,

Giving you the gift of life.

It keeps going even when you've given up,

And it always believes in your dreams.

In the coming brief silence,

You'll have a moment to communicate with your heart and thank it today.

Thank it for being strong,

For blessing you with the gift of life.

Enjoy the next minute of silence with your hand on your heart.

Smiling softly,

You relax your hand and allow it to drop down to your lap or side slowly.

Your heart thanks you for the beautiful moment that you just shared together,

And the pristine,

Warm light has now finished its job of scanning your entire body,

Removing any negative emotion,

Tension,

Or thoughts.

Taking a deep breath in,

You guide the light back to your chest and it begins to concentrate over your heart.

As it concentrates,

It begins pouring out like a beautiful fountain,

Radiating light outward and around you.

In the next minute of silence,

Create space in your mind for anyone who needs the offering of your heart's light and love today.

It could be a family member,

A friend,

A co-worker,

Even an enemy.

The heart is non-judging,

Open,

And accepting in this offering.

Whoever comes to your mind,

Allow them the space to enjoy a bit of your light today.

If nobody comes to mind,

Continue focusing your attention on making that fountain of light flow wide and large out into the world around you for the next minute or so.

Take one deep breath,

And let's begin.

Slowly,

Bring your attention now to the flow of the light from your heart and begin to bring it back inward,

Collapsing the fountain of light into a single point like a beautiful diamond or rhinestone.

Thank everyone who showed up to receive your heart's blessing today,

And as the light collapses into a single,

Shining point,

It explodes gently and playfully into a beautiful ball of colorful,

Sparkling rainbow confetti that swirls around you before disappearing into the air.

This magical swirl creates a positive shell for you today,

Shielding you from negativity and toxic emotions.

Anytime you feel drained or overwhelmed,

Know that you can quickly call upon this mental image to reinstate its protective effects.

Taking another deep breath,

You ground yourself in this present moment.

Your body feels light,

Refreshed,

And aligned for the day.

Every cell vibrates anew with energy and with purpose,

Ready to take on the challenges that await you.

In the final minutes of silence available to you now,

You compose your mind and consider the gifts of your life today.

What three things are you so grateful for right now,

Here,

In this very moment?

What is one thing that you are dying of excitement to experience in the coming days or week ahead?

Bring these experiences now to your mind vividly.

Make them real and truly get present to each answer.

Be the master artist of your mind right now.

You have all the colors in the world and you can paint your answers with beautiful,

Vibrant tones.

Take in a deep breath and use the next two minutes to get present to what you're grateful and what you're excited for today.

As you wrap up your beautiful work of art,

Begin returning your attention to the place that you're in,

The picturesque,

Tranquil place you created in the very beginning of this exercise.

It could be a garden,

A beach,

Or a quiet forest.

Wherever you are,

Place yourself there and allow your mind to settle into this moment through the next few breaths.

On the count of three,

You're going to open your eyes and notice the world totally born anew around you.

A fresh,

New,

Rejuvenating present moment to be a part of.

And you are the author of today's experience.

You will feel totally refreshed and the beautiful pictures of what you're grateful and excited for are coming with you into this new reality.

Anytime that you feel run down,

Low,

Or that life is too much,

Know that you can return to this beautiful and safe place and find the things that you created today.

Or create some totally new ones.

Take one more deep,

Satisfying breath and get ready to open your eyes,

Receiving this new present moment and all that it has for you today.

One,

Two,

One.

Reviews

Really enjoyed this practice! Very healing.

I really enjoyed that… Thank you, really nice guided meditation 🙏🏻

Calming! Thank you! Namaste 🙏🏽

Beautiful meditation and very soothing too - thanks very much

Lovely! Thank you !

5 stars for you awesome meditation ❤🙏❤

Such a beautiful meditation, I loved the uplifting music, the minutes with no music at all, your voice, and the end (open our eyes on a hole new world🌙)

Thank you for this Beautiful and powerful meditation🙏🏾❤️

Prefect, thank you 🙏🏼♥️

Beautiful and peaceful way to start the day. Thank you 🙏

Enjoyed this practice very much - focused with space to reflect. Thank you for sharing 🙏🏽✨

That was absolutely delightful! Thank you 🙏🏻

Tudor...thank you
✨❤️🙏🏻

Really enjoyed it as a start for my day. Am filled with love and gratitude.

Lovely. Thank you Tudor. Love and blessings 💙 x

So peaceful and tranquil! I was already smiling before you said to smile! Thank you 🙏

Thanks for helping me wake up with this beautiful meditation !

A really fantastic practice with a perfect balance of well-executed guidance from the narration and moments of silence to reflect. Pleasant background music perfectly complements the narration but pauses momentarily when it’s time for personal reflection. I’m bookmarking this practice for future use because I really liked it.