Welcome to the guided gratitude meditation.
This is a soft spoken meditation for you to listen to at the end of the day before bed.
This will help you to relax and feel positive before you fall asleep.
Make sure that you are comfortable.
It's best to lay down and allow yourself to fully relax.
Take a deep breath and hold it for three seconds.
As you exhale,
Release any stress from your body.
Repeat this,
Breathing in and holding for three.
With every exhale,
Notice your body becoming more and more relaxed.
Bring your attention to your thoughts.
Throughout the day,
Our inner monologue can be non-stop.
It can cause us to feel stressed and anxious.
And often this is the reason that we struggle to sleep or experience insomnia.
By allowing our negative thoughts to be so loud,
We often forget to listen to the positive ones.
To bring some peace to our minds,
We are going to take a deep breath,
Hold it for three and as you exhale,
Imagine you are letting go of your inner noise,
Allowing your mind to be still and calm.
And again,
Breathing in and holding for three and letting go of any negative thoughts,
Releasing any pressure from your body.
With every deep breath,
You are becoming more and more relaxed.
We are going to take a moment to focus on the positivity from the day.
Think of three things from your day that made you feel grateful.
It could be anything from something that someone did for you,
Or something that happened that made you feel good.
Often I am grateful for the meals that I eat,
The warmth of my house,
Or more specific things from the day.
But take a moment to think of the three things from your day today that made you feel grateful.
It could be anything from something that happened that made you feel good.
Once you have your three things,
Say to yourself,
Whether out loud or in your head,
I am grateful for,
And repeat it for your chosen moments,
Such as I am grateful for my delicious dinner,
I am grateful for my warm house,
And I am grateful for this meditation.
Now you try it with your three things,
Repeat them to yourself.
Notice how this feeling is inside of you,
Making you feel positive and happy,
The grateful feeling from these moments.
It's so important to take this time to remind ourselves that little things are always happening around us,
Little moments that can make us feel positive and happy every day.
If you can do this every day,
If it is possible to do this every day,
Then you should.
Take the time to remind yourself of these positive moments,
Whether big or small,
To help you to fall asleep into a deep sleep,
Feeling grateful and peaceful.
So bring your attention back to your breathing,
Taking another deep breath and bringing positivity into your body,
Holding it for three,
And then breathing out and allowing your body to relax fully in this moment.
You are grateful for all of the small positive moments from your day,
And you are ready to go to sleep feeling happy,
Calm and grateful for what you have.
