Guided Meditation: Breathing With Gratitude

A relaxing and heartwarming guided meditation beginning with breathwork and a body scan, to cultivate immense gratitude for the countless blessings in your life.

Royalty-free music from fesliyanstudios

Transcript

Hello and thank you for joining me today in this gratitude.

Meditation.

I encourage you to find a comfortable position in a place where you know you will not be disturbed.

This can be seated or lying down,

Whichever you feel that your body needs.

Taking a moment to arrive here as you are right now.

Noticing the body as it lies on its support beneath you.

And inviting you now to start scanning your body.

Starting first at your toes and gently wiggling them to bring your attention here.

And now noticing the balls of your feet,

Your heels,

Your calves and your knees.

And as you scan,

Observing any differences in temperature across the body.

Are there any areas which are cooler than others?

And where are the warmer areas?

Gently moving your awareness now to your thighs,

Your bottom.

Your stomach and your back.

Noticing now any areas which may be holding some tension.

And inviting you to take our first deep nourishing breath inwards through the nose.

And as we exhale,

Letting our tension go,

Just letting it naturally melt away.

Another deep breath in through the nose.

And out through the mouth.

Taking your focus now to your hands.

The hands that work so hard for us every day.

Now allowing them to stretch out wide and then relax back down into a comfortable position.

Moving your awareness up to our forearms now.

The upper arms.

The chest.

The shoulders.

And now to the face.

So often we hold tension in our faces.

And very often without consciousness.

Giving your face permission to fully relax now.

Allowing your jaw to release.

Your eyes to soften and drop back into their sockets.

Your cheeks to let go.

Your forehead to release all remaining tension.

Allowing the mouth to drop open slightly as you permit yourself to let go just a little bit.

Offering a moment of gratitude to the body.

Exactly as it is right now.

The body which carries us through life.

Which allows us to express ourselves,

To tell us what we need,

To feel,

To magically heal,

To create,

To move and to rest.

And really appreciating how good it feels to allow your body to rest and to be held by the support beneath you.

The support that sits on the earth.

The earth which holds us.

Inviting you now to acknowledge this support.

Offering it a heartfelt thank you for enabling you to engage in this practice here today.

Gently moving further inwards now.

Inwards to the breath.

The breath which continues to nourish us even at the busiest times in our lives.

Even when we are unable to attend to it.

Your breath which unites all parts of yourself and restores you whilst you rest.

How do you experience breathing today?

It may be in the cold air that hits the tip of your nostrils as you inhale and the warm air leaving your nostrils on the exhale.

It may be in the rise and fall of your stomach.

Or the opening of your chest as the breath fills your lungs with fresh nourishing oxygen.

However it is for you.

Taking a few moments to focus in on this.

And to offer our deepest gratitude to the breath.

For flowing so effortlessly through us.

Nourishing every part of our being.

Allowing a gentle smile to arrive onto your face.

As you surrender to the natural rise and fall of the breath.

Bringing our awareness outside the body now to the space that we are in.

Inviting you to reflect on the items that add to this space.

Is there an item nearby which sparks joy for you?

Is there one item which assists you or makes your life easier?

Recognising now how different your life would be without these items.

And offering your thanks to them in this moment.

We are surrounded every day by people and items that enhance our lives.

In the busyness of life these wonders can quite easily fade into the background.

We often subconsciously assume that they will simply always be there.

Inviting you to join me in honouring these wonderful additions to our lives and offering our thanks to them here today.

Firstly thanks for the furniture in our homes.

For our clothes,

For warmth and for comfort.

For a full tummy.

For clean water.

For shelter.

For our immediate needs being met.

For electricity.

For technology.

For the ability to connect with our loved ones.

For stationary.

Tools and appliances which save us time and enhance our lives daily.

For a place to wash and a place to rest.

Thank you for art,

For music and for sports which bring people together.

For the diverse and interesting world that we live in.

For different cultures,

Communities,

Languages and religions and for everything that we learn from these.

For all colours,

For textures,

For temperatures.

For the ability to feel,

To laugh,

To sing and to dance.

For the effortless beauty of nature.

For the mountains,

For the fields,

For our oceans.

Allowing your gratitude to flow through you as it moves with the breath,

Filling your body and bringing your senses to life.

For our teachers and our parents.

Thank you to the trees and plants which liven our senses,

Which clear our air,

Provide us with medicine and enhance our food.

Thank you so much to all of the creatures who share this beautiful planet with us.

For the innocence of animals,

For random acts of kindness.

For the seemingly endless possibilities that a sunrise brings.

And for sunsets,

An opportunity to reset.

Feeling your heart fill up now with immense gratitude as we give thanks for the wisdom and stories passed on to us from our ancestors.

Thank you for all modes of transport,

Enabling us to visit people and places.

Thank you to the people who have played a key role in our lives and to those who have briefly passed through.

Thank you so much for our senses,

For our sight,

Sound,

Smell,

Taste and touch.

Thank you to those who have taught us new skills and passed on their knowledge to us.

Who comes up here for you?

Inviting you to send your appreciation their way.

Mannering the contribution they have made to your life.

Thank you to those who have lit up our souls and those who have challenged us.

They have made us who we are today.

For those people who support and uplift us past and present.

Thank you so much for health,

For life,

For this very moment.

Reflecting now on how this growing gratitude feels for you in this moment.

It may be a warmth or a tingling sensation,

A feeling of comfort and contentment,

A sense of fulfilment.

However it is for you.

Inviting you now to let this feeling grow yet bigger and stronger.

Allowing your shining light of gratitude to be all consuming,

To spill out of your being,

To flow freely into your surroundings.

Spreading your beautiful light even further now to reach all of those people who have enhanced your life.

Letting an overwhelming feeling of appreciation now reach all beings,

Particularly to those people who have personally challenged you.

Thanking these people from the bottom of your heart.

For it is these people who have allowed you to grow into the beautiful person that you are today.

Focusing this shining positive energy back inwards now to yourself.

Thanking yourself for choosing to practice the wonder of gratitude here today.

Breathing into your full heart and sitting with this feeling for a few moments now.

Whenever you're ready gently bringing your awareness back to your breath.

Allowing a gentle smile to arrive onto your face as you very slowly open your eyes.

Wishing you an abundant day ahead with a thankful heart open to embrace the many blessings that cross your path.

Thank you.

Reviews

Lovely 💓🙏🧘‍♀️thank you . Received with much appreciation as I begin this new day. Enjoy . 🌸

Thanks so much for your lovely meditation. May the joy be with you. Nàmaste
Another year had already passed and I am glad to have the opportunity to enjoy your charming voice

Namaste 🙏

One of the best gratitude mediations I've listened to. Beautiful!!! ⭐

So nice! Thank you.

Absolutely beautiful!

Very nice and pleasant!

Powerful. This meditation could change the world.

I’m feeling so full of gratitude after this. Thank you for sharing this beautiful practice, I’m grateful for you! ❤️
A pleasant reminder to appreciate the beauty of life, the simple things & all that we have right now, (that we may often take for granted). I also found that practicing gratitude to those that have challenged us to be very healing.
Lovely delivery, voice and music too. Thank you. x

Your voice was so soft, I got lost in your words. Really enjoyed this meditation this morning.
🙏

This was so beautiful. Thank you !