This is a gratitude meditation.
It's adapted from a meditation by my teacher Sarah McLean.
Being grateful helps us to feel good.
When we're feeling grateful,
Our mind is clear.
We have a deeper relationship with the universe and its creator,
And we become more aware of the big picture.
With gratitude in the forefront of our awareness,
It becomes harder to see the universe as being against us.
Rather,
The universe becomes our friend,
Our ally,
And our supporter.
We can see that the universe is working for us.
Begin the meditation by finding a comfortable posture that is relaxed and comfortable for you,
But upright,
Allowing your spine to support your body.
Allow your hands to rest comfortably on your lap or knees,
Or wherever they are comfortable.
For this meditation,
I recommend that you allow your eyelids to close,
But if that's not comfortable for you,
You can leave them half closed with a very soft focus,
Two or three feet in front of you.
Now,
Become aware of your breathing.
Take a long,
Slow breath in and pause for a moment at the top of the breath,
And then exhale slowly and make a nice,
Relaxing sound.
Ahhhhhhhhhh.
Take another long,
Slow,
Deep breath in and let it go.
Ahhhhhhhhhh.
And one more long,
Slow,
Deep breath in and let it go.
And allow your breathing to return to its normal pace as you do.
Just become aware of your breath.
You might notice the cool air as it comes in through your nostrils and goes down your windpipe.
Notice how your belly expands and your chest rises as you breathe in.
And as you breathe out,
Notice your belly and chest fall in the warm air as it comes back out of your nostrils.
Continue breathing normally and in a relaxed way.
And now become aware of your body from the inside out as you sit on your chair or cushion.
Notice if there are any places in your body where you feel stress or tension,
Soreness or tightness.
And if so,
Allow your breath to go to those places and gently relax and dissolve whatever stress or tension you might be feeling there so that as you exhale,
You can simply release that dissolved stress back out of your body.
Let it go.
Let it go.
Become aware of your heart center.
That's the area of your heart itself and also the space around your heart in front of your heart and in back,
Above and below,
And on either side.
Focus your awareness on this area.
You might wish to place your hand or both hands over your heart for a few minutes as you feel your heart beating.
Your heart is pumping blood to every cell in your body all the way from your heart to the top of your head,
To your fingertips,
And to the very tips of your toes.
As you feel your heart beating,
Take a slow,
Deep breath and imagine that you are breathing in through your heart space.
And as you exhale,
Imagine that you are breathing out from your heart space.
As you breathe in and out from your heart space,
Listen for the wisdom that your heart has to share with you.
Feel the ever-present love that arises from your heart.
Feel the ever-present love that originates in this area and radiates out in all directions.
You can relax your hands now.
And I invite you to become aware of someone who you care for very much.
This could be a partner,
A child,
A special friend,
A teacher,
Or even a pet.
They might be alive or no longer alive.
They might be alive or no longer among the living.
Picture his or her face right there in front of you.
And now,
From your heart space,
Smile and silently say to this person or animal,
Thank you.
Thank you for being you.
I am grateful for all of the gifts that I receive from you.
Feel your gratitude for this person or pet in your heart space.
Now,
Take a few moments to silently tell them some of the gifts that you receive from them and for which you are grateful.
Once again,
Take a slow,
Deep breath in through your heart space.
Hold it for a moment.
And exhale from your heart space.
And now I invite you to become aware of some of the other things in your life for which you are grateful.
You might picture in your mind the sunshine that radiates on us each day to keep us warm.
To help us to see.
To help our food grow.
The fresh air that we breathe and cool,
Clear water to drink.
The fresh air that we breathe and cool,
Clear water to drink.
Abundant,
Nourishing food that helps us to maintain our bodies in a healthy condition.
The plants and animals that provide the food that you eat.
The farmers who raise the animals or grow the crops and the people who process the food after it's harvested.
The people who drive the trucks from the farm to the processing plant and from there to the store.
And all the people who work in the stores where you buy your food.
The clouds and rain that help things grow.
Comfortable clothing and a warm place to live.
Take a few moments to consider all of the people,
Animals,
Plants,
Insects,
Creatures of the sky and sea,
Air and water,
Fire and earth and any other things that come to your mind.
Silently tell them,
Thank you and I am grateful for you.
Allow your heart to open and express the gratitude that you feel towards these wonderful things in your life.
I now invite you to become aware of a person or situation in your life that you find challenging.
Picture this person or think about the situation and what you find challenging about her or him or it.
Now,
From your heart space,
Smile and silently say to this person or situation,
Thank you.
Thank you for showing me an area in my life where I might be a little more kind to myself or others.
Thank you for helping me to learn ways to be more loving or more forgiving or more patient.
I am grateful for all of the gifts,
The lessons,
The healing opportunities that I receive from you.
Feel your gratitude for this person or situation even though you find him or her or it challenging.
Once again,
Take a slow deep breath in through your heart space,
Hold it for a moment and exhale from your heart space.
Now,
I invite you to open your arms wide for a moment and then wrap your arms around yourself,
Giving yourself a nice sweet hug.
Hold yourself like you would hold a little child that you really love and care about.
And now silently say to yourself,
I thank me.
I am grateful for me.
I am grateful for myself for all that I do for myself.
I am grateful for myself for little things like giving myself this time for meditation.
And I am grateful for myself for the great things that I've done in my life.
I invite you to take a few moments to allow your heart to open and express gratitude to yourself for all the wonderful ways that you show up in this world.
Thank you.
Now,
Silently acknowledge yourself and thank yourself for the love and kindness that you've given yourself in this time.
You have given yourself a beautiful gift by taking the time to express gratitude for yourself and others in this meditation.
So,
Keeping your eyelids closed,
I now invite you to take a deep breath in and let it go.
Ah.
Taking a few more deep breaths in and letting them go.
When you're ready,
You can begin to move your fingers and toes a bit.
Move your hands and feet at the wrists and ankles.
Stretch your arms and your legs.
Giving yourself a few more moments to adjust from the silence of meditation back into full awareness.
