Breathing Into Thankfulness

Slow your breath and let thankfulness fill your chest, ripple down your arms, and soften your whole body in this 3-minute guided gratitude meditation. A simple guided practice to anchor presence, gratitude, and calm you can carry into what’s next.

Transcript

Let's begin with a few intentional breaths together to open space for thankfulness.

Breathe in through your nose for the count of four.

One,

Two,

Three,

Four.

Hold at the top for four.

Two,

Three,

Four.

Exhale slowly through your mouth for six.

Two,

Three,

Four,

Five,

Six.

Now let's do that again.

Inhale for four.

Two,

Three,

Four.

Hold.

Two,

Three,

Four.

Exhale.

Two,

Three,

Four,

Five,

Six.

One more time.

Your own rhythm now.

Keeping the shape of the breath,

Inhale for four.

Hold for four.

Exhale for six.

Feel how your body shifts,

Even if just a little,

With this slower,

More intentional breathing.

Let your breath return to its natural pace,

But keep the same sense of softness and spaciousness.

Now gently bring your mind to one thing you're thankful for today.

Let it be simple and honest.

A person,

Pet,

A warm drink,

Quiet moment.

A lesson you've learned or a challenge you've grown through.

See it clearly in your mind's eye.

Notice how it looks,

How it feels,

What it brings up in your heart.

With your next inhale,

Silently say to yourself,

Thank you.

And as you exhale,

Imagine that thankfulness spreading through your chest,

Down your arms,

Through your whole body.

And again,

Breathe in and whisper inside,

Thank you.

Breathe out and let gratitude move through you like a gentle,

Warm wave.

Take one more deep,

Nourishing breath in and a long,

Grounding breath out.

Gently wiggle your fingers and toes,

Roll your shoulders if it feels good.

And when you're ready,

Slowly open your eyes,

Carrying this feeling of thankfulness with you into whatever comes next.