You are so welcome to this guided gratitude visualization practice.
Make sure that you're sitting in a comfortable position or even lying down.
If you're sitting,
Sit forward so that your spine can be straight.
Tuck your tailbone under.
Engage your core muscles.
Lift your chest.
Lengthen through the back of your neck and gently tuck your chin.
Take a deep breath in and make a sighing sound as you breathe out.
Release any tension from your body.
Become aware of your mind,
The quality of your thoughts.
Try not to follow them but just notice the pressure or intensity of your thinking.
And I invite you to open the chakras in the balls of your feet and send your roots down deep into the earth.
Anchor yourself and ground yourself for this beautiful gratitude experience.
Bringing your attention now to your immediate experience.
Noticing the breath flowing in and out of your body.
Giving thanks that your lungs and your airway work so beautifully,
Providing oxygen to the rest of your body.
Notice the support of the chair and give gratitude for the chair that you're sitting in,
The room that you're sitting in,
The roof above your head which is keeping out either the hot sun or the rain.
Notice your sense organs.
Give gratitude for the fact that you can hear,
For the sensations against your skin,
For knowing that if and when you open your eyes you'll be able to see beautiful colours.
Feeling gratitude for your heart that continues to beat and keep you alive and for your body which has seen you through so many years.
Giving thanks for your health,
For being pain free.
Feeling gratitude towards your work that it provides you with an income.
Gratitude towards money,
That you have money in the bank with which you can go and buy food to eat.
Gratitude again to your work for giving you a sense of purpose,
A way of connecting with others,
Possibly supporting others and helping others.
Feel gratitude towards your family now.
There may be members of your family in the house with you.
Extend your gratitude to them.
Imagine how your life would be diminished without them.
And extend your gratitude to your family of origin,
Your parents,
For having raised you,
Brought you into the world.
No matter what quality of job they did.
For brothers,
Sisters,
Aunts,
Uncles,
Extended family who may have supported you in your journey or simply been there for you.
Feel your gratitude extending towards your best friend.
Bring them into your mind.
Be grateful for their presence in your life.
And now bringing other friends,
Just noticing what they bring to you,
To your life,
Sense of enrichment,
Love,
Attachment,
Connection,
Belonging.
Extend your gratitude out into nature now.
You may be able to experience nature from the place where you're sitting.
You may be able to see the sky.
Be grateful for the beautiful sky,
The clouds,
The blueness of the sky,
The delicious air that you're breathing.
Gratitude for trees,
Leaves,
Flowers,
The colour green.
Gratitude for all the belongings,
The many,
Many belongings that surround you.
Your books,
Objects,
Beautiful things,
Toys,
Your car.
Giving gratitude for being here right now,
Having this five minutes to reflect on your life and stoke the fire of gratitude.
Take a deep breath in and release the breath,
Making a sighing sound,
Release any tension.
Knowing you can return to this practice at any time and the best times to engage in gratitude are first thing in the morning and last thing at night.
Using this meditation,
This guided visualisation as long as you need to before the practice of gratitude becomes second nature to you.
Gently bring some movement back into the body,
Moving your fingers and toes,
Maybe taking a stretch overhead,
Gently opening your eyes,
Wishing you all good things.
Take a deep breath in and release the breath,
Making a sighing sound,
Releasing any tension.
Your book,
This guided visualisation as long as you need to before the practice of gratitude becomes second nature to you.
Your book,
This guided visualisation as long as you need to before the practice of gratitude becomes second nature to you.
Your book,
This guided visualisation as long as you need to before the practice of gratitude becomes second nature to you.
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