Here are the instructions for our gratitude meditation.
Use it on a regular basis and especially on difficult days to remind your heart and mind of the many blessings that surround and nurture us.
Find a comfortable place to rest your body.
Be relaxed and gently close your eyes.
Let go of any concerns and worries and preoccupations.
Allow yourself to be fully present exactly as you are.
Nowhere else to go,
Nothing else to do.
Allow your attention to rest on the breath at the heart center.
Feel the breath moving in and out at the center of the chest.
Feel this breath that keeps you alive from moment to moment.
Feel the beating of your heart,
The heart that generates life throughout your body.
Experience this precious gift of being alive.
Feel a sense of gratitude for your life and say a soft thank you.
Scan the body and experience the senses available to you.
Your eyes can see,
Your ears can hear,
Your nose can smell,
Your mouth can taste delicious food,
And your body can feel.
Consider the blessings these senses offer to your life.
Feel gratitude for your body and your health.
Knowing your body is as healthy as it is capable of being in this moment.
And say a soft thank you to your body for its gifts.
Bring to mind basic things you normally take for granted.
Food to eat,
Water to drink,
Electricity to light your home,
Transportation to get you wherever you want to go,
And so much more.
As each thing occurs to you,
Say a soft thank you.
Now say a peaceful thank you to the beauty of nature.
Hear for your pleasure the sun,
Moon,
The stars,
Earth,
Rain,
Breeze,
Trees,
Flowers,
And all of the animals,
Including any pets that you might have.
Bring to mind the people that you love and that love you,
People that you're grateful for,
That nourish you and make you laugh.
Even bring to mind the people that you find challenging.
They have gifts to give as well.
Continue for as long as you want as people and circumstances come into your awareness.
Feel the gratitude that you have for them.
Taking your time,
Say a soft thank you as each one occurs to you.
Notice what it feels like in the body to feel gratitude.
And if you're not feeling gratitude,
You might be surprised later in the day when something occurs to you.
If other thoughts arise,
It doesn't matter.
When possible,
Continue to allow things to come to mind that you're grateful for.
See everything in your life as a gift.
Be truly grateful for who you are,
Just as you are,
Right here and now.
You are a miracle and everything around you is a miracle.
Know that gratitude is one of the greatest gifts you can give yourself.
And when you're ready,
Slowly open your eyes and move into your life with a heart that's filled with blessings.
