Welcome to this gratitude meditation.
Gratitude is such a powerful tool.
It opens our hearts and our minds,
No matter what's going on.
It allows us to feel all of our feelings,
Not ignoring anything,
Yet bringing optimism,
The bigger picture,
And positivity,
Sometimes into times where it's hard to see the silver lining.
Let's get started.
Find a comfortable position.
Bringing one hand to your heart center and one hand to your belly.
I'm going to take a deep breath in through your nose.
And a large exhale out sighing.
Another large inhale through your nose,
Really filling your body with oxygen,
With that energy.
And exhaling out your mouth with a big sigh.
One last big inhale in.
And exhaling out through your mouth and a sigh.
Keeping your hands where they are,
Noticing your heartbeat.
Noticing how your belly goes in and out as you breathe your normal breath.
Noting how your body feels.
Noting how your mind feels.
Noting how your heart feels.
If your mind wanders,
Simply come back to your breath.
Come back to your heartbeat.
Come back to the rhythm of your belly.
You can keep your hands there,
Or you can put them down by your side,
Whatever's most comfortable for you.
Now bringing to mind picture of a person you love.
They're in front of you.
You're looking into their eyes.
Taking in their face.
Really seeing this person.
Take their hands in your hands.
Look them in the eye and say thank you.
Thank you for existing.
Thank you for making this world a better place.
Thank you for helping my heart feel so deeply.
Hug this person.
Feel that love wrapped around you both.
And let their image fade away.
Now,
Pull up the image of an animal you love.
This may be a beloved pet.
Or it may even be a pet you had in childhood.
Perhaps it's the bird that always visits your bird feeder.
Really see that animal.
Take a moment to honor them.
Thank them for showing up.
Thank this animal for making the world a better place.
Thank this animal for helping your heart expand with love.
Now that the pet on the head or a scattering of bird seed,
Say goodbye to this animal.
Now pull up an image of a place you love.
Perhaps this is your cozy bedroom.
Or on the mountaintop.
Or by the ocean.
Wherever it is,
Hold this space in your heart.
Take a look around.
Take a deep breath,
Smelling,
Inhaling.
Listen to the sounds around.
And say thank you.
Thank you to this beautiful place for existing.
Thank you to this place that makes your heart sing.
Thank this place for having you visit.
Know that you can go back there in your mind at any time,
Anywhere.
And now notice the feeling.
The feeling you have in your heart.
It could be joy,
Could be excitement.
Could even be sadness.
Honor that feeling.
Give that feeling some space.
Thank that feeling for existing.
Thank that feeling for showing you something that's important to you.
And just as you held someone you loved in your arms.
Hold that feeling in your arms.
Give it a squeeze.
Give it some love.
No matter what you are feeling,
You're okay.
When you're ready,
Step away from that feeling.
If there's anything,
Any place,
Anyone that you want to recognize,
That you want to share your thanks with.
Pull that image into your mind now.
With that image,
Share your gratitude.
Maybe there's more than one thing.
Allow your mind and your heart to acknowledge all the things you are grateful for in this moment.
Gratitude unlocks a fullness to our life.
It allows us to be us.
It does not ask of you to push down any feelings.
Run away from any situations.
Ignore anyone in your life.
Gratitude asks that you show up fully.
Loving yourself,
Even through those times that are difficult.
Gratitude also brings sparkle and joy to the happy times and the gifts that exist.
Now returning to your breath.
Just noticing your normal breath in and out.
Coming back into your body,
To the room.
Perhaps wiggling your fingers or your toes.
Taking a deep inhale through your nose for a count of 5,
4,
3,
2,
1.
And a large exhale through the mouth for a count of 7,
6,
5,
4,
3,
2,
1.
Let that gratitude that you felt through this meditation permeate through your body and through your day.
At any time you can always return to gratitude.
It is there like a familiar friend.
Always ready.
Always loving you.
And always ready to show love.
Today I am grateful for you.
Thank you for showing up.
