Welcome to this guided meditation for cultivating a deeper sense of gratitude.
To begin,
Just make yourself comfortable,
Either sitting up or lying down.
And if you'd like,
You can gently close your eyes.
And simply start by bringing your awareness to your breath.
Just noticing the gentle rise and fall of your belly and chest with each breath.
And feeling that air as it flows in through your nose and as it flows back out through your nose.
And as you relax into this space and into this moment,
Just take a moment to reflect on the gift of your sense of sight.
It's bringing to mind your ability to see colors and shapes and movement and nature and the people you love,
Their faces,
Their eyes,
Their smiles.
Just really connecting in with the sacred sense of sight.
And as you feel gratitude for this sense,
Just repeat to yourself for this,
I am grateful.
Feel that gratitude in your heart.
And next,
I invite you to connect in with your sense of smell.
Perhaps your coffee or flowers or your favorite meal,
Baking.
And as you connect with this,
Just feel within you and say to yourself,
For this,
I am grateful.
Now I invite you to connect in with your sense of touch,
Feeling deep appreciation for this sense.
Whether it's holding someone's hand,
Feeling a hug,
Feeling the softness of your favorite fabric,
Anything that comes to mind for you.
And again,
As you connect in with this sense,
Feeling and saying to yourself for this,
I am grateful.
Now allow your awareness to focus in on your sense of taste.
Really connecting in with this sense and thinking about what you love to taste your favorite food,
Your favorite beverage.
And as these come up for you,
Really feeling within your heart and saying for this,
I am grateful.
Now I invite you to focus in on your sense of hearing.
And what a gift your sense of hearing is not only being able to hear my voice,
This music,
But to listen to your favorite music,
To listen to nature,
To hear your loved one's voice.
Just connect in with this sense and really feeling that gratitude for everything you get to hear.
And as you do saying for this,
I am grateful.
And now just take a moment to think about your family.
As you connect in seeing your family members in your mind's eye,
Those people you love really feeling within your heart,
What a gift it is to share this journey with them and saying for this,
I am grateful.
And then just bringing into your mind's awareness,
Your friends,
All of those friends you get to share this life with and these experiences.
And as you think of all of your friends,
Just feeling that gratitude grow within your heart as you say for this,
I am grateful.
Then bringing to mind any coworkers that you enjoy spending time with and feeling gratitude for them in your life and saying for this,
I am grateful.
And then just taking a moment to connect in with your pets.
If you have any beloved pets or have had any just connecting in and feeling your connection with them.
And as you connect and reflect on that,
Allow that love and gratitude to grow within your heart as you say and feel within you for this,
I am grateful.
And then just bring to mind any acquaintances that have crossed your path that you feel blessed to have encountered.
And feeling within for this,
I am grateful.
And just acting in with your sense of home where you live,
Where you reside.
Feeling gratitude for this space.
Connecting in with your work,
The things you are blessed to do.
As you connect with that and that expression,
Just feeling within you for this,
I am grateful.
I invite you to think of all the things you enjoy,
The things you enjoy doing,
Perhaps hobbies.
Just take a moment to reflect on the things that bring you joy and light you up,
Those experiences you love to have and you get to have.
As you connect with each of these and see them in your mind,
I feel that gratitude within you saying for each one for this,
I am grateful.
And once again,
Connecting in with your breath.
Feeling your breath in your body,
Feeling that inhale and exhale and as you breathe,
Feeling gratitude for your breath.
For this,
I am grateful.
And as you continue to feel this breath in your body,
Just bring that awareness to your chest and notice your heartbeat.
And as you feel your heart beating,
Feel that love and gratitude in your heart as you say for this,
I am grateful.
And as you feel that breath and that heartbeat in your body,
Connect in with your body.
Feel your entire body,
How it nurtures and supports you,
How every cell,
Every organ is taking care of you.
And how this wonderful body is your means of expression in this world and how it carries you from place to place to have all of your experiences.
And as you fully connect in with your body,
Feel gratitude for all of these things.
As you say for this,
I am grateful.
As you connect and reflect in with your body and your experiences and everyone in your life,
Just taking a moment to feel gratitude for life itself.
As you do,
Feeling deeply within you for this,
I am grateful.
As you connect in feeling gratitude for this life,
Take a moment to connect and reflect on this gift from your creator,
Your source.
As you feel into that connection,
That sacred connection,
Feel within you for this,
I am grateful.
Now I invite you just to feel that breath in your body.
As you simply breathe and relax into this space,
Allow this question to float into your mind.
What am I grateful for?
Allow whatever wants to come up to surface.
Feeling gratitude as it does for this,
I am grateful.
And then just asking yourself again,
What am I grateful for?
Allowing whatever comes up to come up,
Just take a moment to sit into this space of gratitude,
Asking this question and allowing the beautiful gifts of gratitude you have to surface.
What am I grateful for?
I am grateful.
Beautiful.
Now just connect in with that breath,
Feeling that gratitude fill your heart and your entire body and completely surround you,
Allowing yourself to be showered in and held by all of this gratitude.
Feeling how truly blessed you are.
As you do,
Just feel that breath in your body,
Feeling your body held and supported in the room you are in,
Just gently bringing your awareness back to the here and now,
Slowly moving as you'd like.
Gently opening your eyes when you are ready and carrying this love and gratitude with you throughout your day,
Wishing you a beautiful and gratitude filled day.
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