Simple Gratitude Practice

Gift yourself this time for moments of gratitude to fill you. Allow this meditation to soothe and uplift your whole being, with a loving intention, that through any stress, anxiety, overwhelm - however you may feel - you can fill yourself with moments of simple gratitude to enrich, enliven, and keep your spirit uplifted with light, hope, and joy.

Transcript

Welcome to this time for gratitude.

I share these words in meditation from my heart to yours.

In this moment now alongside you as they flow.

With a loving intention that through any stress,

Anxiety,

Overwhelm,

However you may be feeling right now,

May we remind ourselves of all we feel grateful for.

The gratitude that resides within us to keep our spirits uplifted during these uncertain times.

Now,

I invite you to sit comfortably in a chair,

Somewhere you can be still for a while,

And feel into the gratitude of simply being here now.

This space and time for you to let go of any feelings of worry,

Stress,

Anxiety,

To turn your loving kindness and attention to gratitude within and around you.

Let me guide you through a simple gratitude practice together now.

Take a deep breath in and out,

And another breath in and out.

And again,

Finding our own natural pace with our breath.

And as you exhale,

Ask yourself,

What am I grateful for in this moment?

Let me count all the ways I feel gratitude.

Let me whisper these to my heart,

Soul,

Spirit and mind.

Let these waves of gratitude fill me so much that any worry,

Stress or anxiety dissipates,

Lessens,

Softens,

Fades into the distance.

I am divinely attuned to all that I have,

All that I choose so much to feel grateful for,

All the gifts within myself,

All that is available to me right now.

All that pours in allows my heart to fill,

My spirit to soar,

My soul to sing,

Feelings of uplifting light and joy.

And again with each breath in and out,

With each natural exhale,

What am I grateful for in this moment?

Let all the ways come naturally to me now.

I don't need to overthink what comes.

All that I feel is meant for me to notice,

To be drawn to,

To acknowledge.

I bring my loving attention and awareness to all that flows.

I allow myself to soften deeply into being within this feeling of gratitude,

Sinking so effortlessly into the depths of it,

So that it's almost as if I am completely surrounded by this,

Immersed in every space within and around me,

Floating amongst clouds of gratitude,

Caressing me with light,

With joy,

With pure delight.

And with each breath in and out,

So gently,

I feel a natural ease of anything that's not needed here now.

All of that just floating away,

Letting go a little more,

Letting any tension go,

Any worried paths and phase out of reach and into the distance beyond.

There is so much to feel grateful for,

Surrounding us in nature,

Our community,

This earth,

The vast universe above,

Stretching out in ways beyond measure,

The wonder of it all.

And closer now to all the small but precious moments.

And it may begin with where you sit right now,

The chair you're in and how it supports you and holds you.

You may feel gratitude through your body and into your feet,

Grounding you into the earth below.

And with gentle breaths in and out,

Our own natural pace now.

I am grateful for this space to just be,

This quiet hush and silence now,

This time for contemplation and reflection on what deeply matters,

All that is truly important and is enough.

Right now,

Here,

This is simply enough.

I am grateful for each breath I take that gives me life and allows me to soften a little more as it flows into my entire being.

I take it in with gratitude that fills me,

Expanding and bringing light into every part of me,

The nourishment that touches and fills every cell,

Nurturing my whole well-being.

I feel gratitude for simply allowing myself to let go,

To release all and whatever is not serving me right now,

Opening a door and letting those feelings and thoughts flow out and away and breathing into this inner sanctuary within.

With gratitude,

I can choose this.

I can allow myself to let go,

To simply be here now.

I am grateful for this roof over my head,

For the safety and comfort of where I am and all that I have,

The small things that really are so much.

I breathe into this gratitude with every part of me,

Knowing that all these simple things,

These basic needs,

Deeply bless my whole being now.

Shelter,

Warmth,

Water,

Healthy food,

Those I love and just the simple recognition of being here amongst it all.

I feel gratitude for so much.

I am deeply blessed.

And as we continue to take breaths in and out,

Together now,

I take my mind to this day and all that's been held within this day thus far for me,

As I invite you to do in your own day now.

I let my mind go to any encounter,

No matter how small,

Any conversation or connection with another,

Any exchange,

Any words received,

A smile or feelings to revel in and to really feel into that bliss and pleasure,

The food I ate,

The smells and senses around me,

The clothes I chose to wear that kept me warm,

The comfort of being wherever I was,

The feeling of fresh air on my face when I stepped outside,

The sunshine that came out from behind the clouds.

And as I lifted my face to the sun,

How it caressed my cheeks,

And I smiled into the warmth,

And I let the radiance of that moment seep into every fiber,

Every cell,

Nourishing every part of me,

The simple pleasure of holding my favorite mug,

The first delicious sip of my morning coffee,

The enchantment of this simple thing,

How grateful I am for this,

For all of these simple pleasures,

All the ways that gratitude comes and flows within and around,

As I simply stop and notice.

And for the next few moments,

Let us just sit now in our own space,

Our own natural pace,

Allowing ourselves to notice every small thing,

Each precious moment of our own,

That comes to us as an awareness of gratitude,

And just taking time to feel into all of this in our own personal ways and days.

Anything at all that comes to mind,

Just noticing,

Becoming aware and acknowledging,

Drawing it all in,

Taking it all in now,

As we breathe slowly,

Gently,

In and out.

And allow me to guide you back to this space now,

Bringing yourself here,

Your own natural pace.

And in these last few moments,

You may have a beautiful collection of thoughts,

Connections,

Anything and everything that's come to your mind and heart.

And imagine all of these coming together,

Separate but as one.

And in front of you is a blank canvas.

I invite you now to place each of these gratitude moments on this canvas.

Visualize and imagine each layering upon layer,

Creating together a piece of art,

And seeing the beauty of this coming to life before your eyes.

Each gratitude,

One adding to the other,

And what unfolds is the most beautiful painting of color,

Of wonder,

All these outpourings of light,

All these moments of simple gratitude you have chosen to notice.

See how all this awareness creates so much.

And as you look into it,

Feel how each piece of gratitude is a natural part of you,

A loving and beautiful choice to see this,

To expand your whole being with this.

Notice how deeply this creation of gratitude has replaced any worry,

Anxiety or doubt.

How those feelings you brought here initially are not so present now.

How they have lessened,

Faded,

Still so far away,

Replaced by the fullness and richness of gratitude in your heart,

Uplifting your spirit,

Soaring to a place and space beyond,

Where you can feel unburdened and free.

With gentle breaths in and out,

Feel how this simple practice each day,

Even throughout the day,

Or at the close of the day,

How this may guide you to breathe deeply into lightness,

Ease and calm,

This feeling of gratitude whenever we choose,

Allowing us to shift and open more to moments and feelings of hope and delight.

And as you take breaths in and out,

Come back to where you are sitting right now.

Take a few moments to feel again the simple gratitude of being here right now,

For this time you've gifted yourself,

This space for reflection,

Contemplation,

This quietness within,

The gentle hush.

Feel how gratitude has become greater than anything else to carry this with you into the rest of your day,

Or into a peaceful night.

Remind yourself that at any time,

To feel gratitude is a beautiful thing,

A healing balm that soothes our souls,

And when we do,

We pass this compassion and love as healing onto one another too,

A thread of gratitude as light that connects us all,

Collectively healing ourselves and each other,

And this earth.

And when you're ready,

Slowly open your eyes and just sit quietly for a moment,

Place your hands in front of you,

And smile.

I thank you for joining this simple gratitude journey alongside me,

This simple practice to share as support,

From my heart to yours,

With ease,

With calm,

With so much love.

Reviews

Thank you for this

I love it. You have very gentle and soothing voice. God bless you! Thank you

Dear Katie, thank you for this beautiful practice. Sending good wishes.

OMG this is the best gratitude meditation ever! Thank you so much♥️🦋♥️

Thanks so much for your lovely meditation. May the joy be with you. Nàmaste

This is so beautiful so healing and truly amazing. I did breathwork along side doing this wonderful meditation for my morning practice, it was perfect guidance, so thank you. 🌸🙏🏻

Very well done ❤️. Your soothing voice, the words and the music come together so beautifully 🙏🏻

Fabulous gratitude meditation. I’ll come back to this often. Thank you.

Stunning meditation, Katie. Perfect message to start the day. Thank you 🙏🏾

Very relaxing meditation and beautiful way to start my morning. Thanks 🙏🏻

This is so gentle and peaceful 👏🏼💕 a beautiful practice - thank you Katie

Wonderful meditation