Hi,
My name is Alejandro Martinez Notte and I appreciate that you take this time for yourself.
Begin this meditation by finding a quiet and comfortable place to sit or lie down.
Gently close your eyes and tune into your body.
Take a deep conscious breath,
Allowing your body to relax further with each exhale.
Start by focusing on your feet.
Observe the sensations in each toe.
Feel the relaxation in the arches of your feet and notice any tension or comfort in
your heels.
Move your attention to your ankles,
Letting them relax and release any stored tension.
Shift your focus to your calves,
Allowing them to completely relax.
Feel the sensation of each muscle releasing tension as you pay attention to them.
Move upwards to your knees,
Noticing any warmth or coolness in this area.
Let each muscle relax consciously as you progress.
Continue ascending to your thighs,
Noting any sensation,
Warmth or coolness.
Consciously relax each muscle as you move on.
Direct your attention to your pelvis,
Abdomen and lower back,
Letting go of any stored tension
in this area.
Shift your awareness to the lower back.
Feel the muscles relax and move up to the chest,
Observing the gentle rise and fall
as you breathe deeply.
Pay attention to any sensation in the heart area,
Allowing it to feel light and full of
positive energy.
Move to your shoulders,
Allowing them to gently drop,
Releasing any tension you might be holding.
Proceed to your arms,
Elbows,
Forearms,
Wrists and hands,
Noting any sensation in each part
and allowing them to relax completely.
Direct your focus to the neck.
Let go of any stiffness and move your attention to the facial muscles.
Feel your jaw relax,
Your eyes softly rest and your forehead soften.
Now bring your attention to the center of your chest,
To your heart.
Notice a gentle warm light in this space,
Radiating love,
Compassion and gratitude.
Feel this light expanding with each breath,
Filling your entire being with its comforting warmth.
In this heart space,
Reflect on the countless blessings and experiences you're grateful
for in your life.
Remember significant moments,
People who've supported you,
Opportunities you've had and
lessons you've learned along your journey.
Feel how each memory evokes a sense of gratitude within you.
Visualize every positive experience as a gift that has enriched your life and each challenge
as an opportunity to grow and learn.
Let gratitude flow through you,
Generating a feeling of warmth and fulfillment in your heart.
Now,
Introduce a mantra that resonates with your practice of gratitude.
It could be something simple like,
I'm grateful for the gift of life,
Or gratitude transforms
my life.
Repeat this mantra softly in your mind or aloud,
Allowing each repetition to strengthen
your connection with gratitude.
As you continue breathing deeply,
Focus on the connection between your breath and gratitude.
Visualize each inhalation as an opportunity to absorb even more gratitude and each exhalation
as a way to release any tension or worry you might hold.
Imagine with each breath in,
A golden light of gratitude fills your entire being.
From the tips of your fingers to the top of your head,
Feel how this light fills you with
peace,
Love,
And thankfulness,
Expanding your heart and mind.
Maintaining this sense of gratitude in your heart,
Continue repeating your mantra while
adding affirmations related to gratitude.
Gratitude is my constant companion in life.
I am open and receptive to all the blessings life offers me.
Every experience,
Whether challenging or joyful,
Is an opportunity to grow and learn.
Let these affirmations deepen your sense of gratitude and appreciation for life even further.
Allow this feeling of gratitude to settle within you as you immerse yourself in a moment
of silence.
Let the serenity and love you've cultivated flow freely through you.
Gently begin to bring your awareness back to the surrounding environment.
Release the sensations in your body,
The sounds around you,
And the lingering calmness within.
When you're ready,
Gently open your eyes.
Carry this feeling of gratitude with you throughout your day.
Stay open to the blessings and experiences life offers,
Remembering your mantra and allowing
gratitude to guide your actions and thoughts in every moment.
May this practice lead you to a state of peace,
Joy,
And fulfillment.
Thank you for participating in this guided meditation on gratitude.
