5 Minutes To Gratitude

This guided meditation is designed to help you ground yourself, find peace, and reconnect with gratitude—even during the busiest, most stressful moments— and especially during the hectic holiday season. Whether you’re navigating family gatherings, travel, or simply feeling overwhelmed by holiday pressures, this meditation offers a calming space to pause and center yourself.

Take just five minutes to reconnect with what you’re grateful for, release tension, and return to your day with renewed clarity and calm.

Background music offered graciously by Alan Frijns- an 'Audiovisual creative nerd from the Netherlands' via Pixabay

Transcript

Find a comfortable position,

Either seated or lying down,

Whatever feels best.

Close your eyes and take a deep breath in through your nose,

Filling up everything.

And then exhale slowly.

Take another full breath,

Just like this.

Feel the air as it fills your lungs and gently relaxes your entire body.

Allow your body to really settle in and relax now.

Release any tension that you may be carrying.

As you continue to breathe,

Feel a sense of calm washing over you.

Now gently bring to mind one thing that you feel grateful for in this moment.

It could be a person,

A place,

A recent experience,

Or even something simple like the warmth of the sun or a comforting meal.

Visualize this thing in your mind's eye very clearly and notice how it feels to be thankful for it.

Let that feeling of gratitude just grow and spread warmth all over throughout your heart,

Your body,

Your mind.

Allow yourself to enjoy this feeling of warmth,

This feeling of energy.

Now think of another thing that you're grateful for,

Something that brings you joy and ease or something that brings peace into your life.

Maybe it's a supportive friend or a safe place to call home,

Or just the ability to move and breathe freely.

Allow gratitude to well up in your heart and body again,

Filling you from head to toe,

Adding to that comfort and warmth that's already growing inside.

Now take the next moment to direct gratitude towards yourself.

Reflect on one quality or strength that you have that really helps you through challenging times.

Maybe that's resilience,

Kindness,

Patience,

Or courage.

Feel a sense of appreciation for this quality,

Knowing that it's a gift that helps you navigate life's ups and downs,

And it's always available to you.

As you breathe and envision,

Let this appreciation grow.

Now with your heart full of gratitude,

Take a final,

Slow,

Deep breath,

Feeling the calm and the strength within you,

Knowing that you can return to this feeling of appreciation and self-love whenever you need it.

Slowly begin to bring awareness back to your surroundings,

Gently wiggling fingers and toes,

Deepening the breath,

Feeling the air on your skin and face.

And when you're ready,

Open your eyes.

Try to carry this sense of gratitude and appreciation with you as you move throughout your day.

Reviews

Thank you for your guidance Jessica- I am home 🫶🏻.

Simple but powerful way to stop and shift gears into more beautiful thinking :) 🙏❤️

Thank you, Jessica, for your calming voice leading me to gratitude this morning 🙏🏻🙏🏻🙏🏻