Deep Relaxation - Deep Gratitude

This guided meditation will help you to release stress and relax and then shift into the feeling and experience of gratitude. This practice will help you feel centered and connected and bring emotional equilibrium. Be well.

Transcript

Welcome.

My name is Karen Jones and I'm a retired physician,

An energy healer,

And a mentor for women who are seeking to embody their feminine power.

I love leading guided meditations and I'm so happy to present to you today deep relaxation and deep gratitude.

In this meditation,

I'm going to take you through my process to help you deeply relax,

Releasing all the cares and the stress of the day.

And then to embody that feeling experience of gratitude that you'll direct to yourself and then to those around you in your world as a way to up-level your vibration,

Your energy,

And shift you into a positive mental and emotional state.

So let's come together.

If you're sitting,

I invite you to put your feet flat on the floor.

Put your hands one on your belly,

One in your chest.

And take a very deep breath in,

Filling your belly and your chest.

And then the exhale,

Make a ha sound.

Breathing in,

Out with a ha sound.

And as you exhale,

Make sure you let your shoulders drop.

Another deep breath in,

Filling your belly and your chest,

And out with a ha sound.

Letting your shoulders drop.

And one more time,

Deep breath in,

Filling your belly and chest.

Out with a ha sound.

Let your shoulders relax and drop.

And now put your awareness on your feet,

The bottom of your feet.

Imagining you're breathing gently in and out through the bottom of your feet.

Just slow,

Gentle breaths.

Now your awareness,

Your ankles.

Again,

Breathing as if you're breathing in and out through your ankles.

Next,

Awareness in your lower legs.

Breathing in and out through your lower legs.

Awareness in your knees.

Breathing in and out through your knees.

Awareness in your thighs.

Breathing gently as if you were breathing in and out through your thighs.

Now awareness in your hips and pelvis.

Breathe in and out through your hips and pelvis.

Awareness in your belly.

Breathing in and out through your belly with those slow,

Gentle breaths.

And awareness in your chest.

Gently breathing in and out of your chest.

Awareness in your hands and forearms.

Gently breathing as if you're breathing in and out through your hands and forearms.

Awareness now in your upper arms.

Breathing gently there.

Awareness now on your shoulders.

With your gentle breaths.

Now your neck and your throat.

Breathing gently in your neck and your throat.

And finally in your face and your head.

Breathing gently in your face and your head.

And now bring your awareness back to your hips and pelvis.

And then to your heart.

And bring to mind a time when you felt so much gratitude or so much appreciation.

Perhaps someone had given you something.

Brought you dinner when you were working hard.

Took the kids so you could take a nap.

Or perhaps yesterday's sunset was just gorgeous.

And it brought such a feeling of thankfulness,

Of gratitude,

Of appreciation.

And really allow yourself to have that feeling experience of gratitude.

Deeply,

Deeply grateful.

So appreciative.

And then let that situation go and just stay with that feeling experience of gratitude.

And now direct that gratitude towards you.

Gratitude that you are here.

You're listening to this meditation.

To support you.

A sign of how much you care for yourself,

How grateful you are to you.

Grateful to this body.

To your hands,

To your feet.

And if you lose that sensation,

That feeling experience of gratitude.

Bring back to mind that situation where you felt so grateful,

So appreciative.

Then let it go and come back to directing that feeling experience of gratitude.

To you,

Filling yourself with deep gratitude,

Deep appreciation.

And when you feel like you have filled yourself up with gratitude.

Then bring to mind.

Someone you would like to extend gratitude to.

Loved one.

Maybe your pets.

Go ahead and extend gratitude to that person or those people or your pets.

Grateful that they are in your life.

In whatever way they're in your life.

If you want,

You can even visualize that person as if they're in front of you.

Visualize their face.

And now bring to mind,

Maybe some dear friends,

People you can trust to support you.

And extend gratitude to those people.

And now extend this gratitude to perhaps your co-workers or colleagues,

Acquaintances.

People you see at the grocery store or on the street when you take a walk.

Extending gratitude.

Because they're part of your life,

Even if in a less direct way.

And now if there's any person or situation.

That really needs the positive energy of gratitude.

Extend it now to that person or that situation or those people.

And now go ahead and extend gratitude,

Extend your appreciation to this whole earth.

To the plants.

The animals.

The insects.

The forests.

The streams.

The ocean.

The wind.

The lightning.

The rocks.

The mountains.

The valleys.

This whole earth without which we would not be here.

Extending our gratitude,

Our appreciation to the earth.

If you want,

You can imagine you're holding the earth in your hands.

Blue and green and white.

Gazing at it.

With your heart full of gratitude.

Of appreciation.

And now finally.

Return and extend that gratitude toward yourself again.

You are here.

You made a commitment to you.

To relax.

And to feel and really take in that experience of gratitude.

And as we end our meditation,

Know that you can continue.

Sitting in that feeling experience of gratitude.

And notice how it raises your energy,

Raises your vibration,

Raises your emotional and mental state.

Doing this simple practice.

I invite you to listen to this meditation every day for at least seven days.

And repeat it if there are times when your emotional equilibrium is a little unstable.

This will help you to relax and come back to this feeling experience of gratitude,

So you can pull it more and more into your everyday life.

Go ahead and wiggle your fingers and your toes.

Taking a deep breath.

Letting it out with a sigh.

Coming back to yourself.

Thank you for being with me.

And I invite you to listen to my other meditations.

Be well.

Reviews

Thank you so much, it was a beautiful guidance 🙏❤️

A beautiful journey. Thank you! Will return.
🙏🏽✨🌺🌻🌸🌼✨

A beautiful meditation to start the day- it’s one I will come back to often for a feeling of calm and appreciation- thank you 💜🙏💜.

Beautiful. I love the journey to gratitude you take us on. Thank you.

I loved this meditation journey so much. The sound of your voice is so soothing to my soul. Thank you 🙏

Your voice is sooo soothing!!! So nurturing ... exactly what I needed. I love how you invite us to be grateful for ourselves ...💜🎼