This is a rework of my original recording of Evening Gratitude Meditation.
The original had almost 19,
000 downloads so I wanted to recreate it and improve upon it.
Use this meditation to wind down and ease yourself into a deeply restorative sleep,
One that will fill your heart with gratitude and set you up for a beautiful tomorrow.
Lie down on your back in a quiet space,
Arms out to the side,
Palms facing upwards.
Stretch your legs out with the heels apart by about 8-12 inches,
Allowing the feet to fall out of the sockets and allow your eyes to gently close.
Make any last movements to get the body even more comfortable and relax.
Feel the weight of your body sinking into peace,
Allowing gravity to release the day's tension.
Feel the top of the head,
What can you feel here,
And allow it to relax,
Relaxing the scalp,
Sweep that sense of awareness and relaxation down into the forehead and then into your eyes,
Letting the eyes gently drop back into the sockets,
No holding.
Check in with the jaw,
Is there any tension,
Allow the jaw to fall open.
Feel the entire face relaxing,
Letting go,
Letting go,
Letting go.
Relax your throat and then the back of your neck,
Release any tension in your shoulders.
Let your arms fall out of the shoulder sockets,
No need to hold them in.
Relax your upper arms,
Then your lower arms,
Place your attention into the palms of your hands.
What sensations do you notice in the hands?
The hands are fully alive,
Filled with sensation,
That we miss,
Explore this now and relax your fingers out of the sockets,
Letting go,
Letting go,
Letting go.
Feel the heaviness of the body against the floor,
Relax your chest,
Relax your abdomen,
Let go of any holding that you might find here,
You can hold on to so much tension in the abdomen,
Let it go.
Notice the gentle movements that happen with each breath,
Notice the swell of the abdomen,
The rising as the breath comes in and the falling as the breath leaves the body.
You can say to yourself,
Rising,
Falling,
With each in and out breath.
Now place your attention on the back,
What can you feel,
Maybe the shoulder blades connected with the surface you are resting on,
Perhaps tension in the lower back,
Let gravity pull this out of the body,
Sink deeper into the bed or floor,
Letting go.
Feel the buttocks pressed into the surface you are resting on and release any holding,
Feel the thighs,
What sensations are here in the thighs,
Feel them relaxing and feel the calves pressed into the bed or floor,
Allow them to relax,
And relax the feet,
The toes,
Let your legs become heavy,
Your feet and your toes and now feel the entire body,
The whole body,
A heavy relaxed body,
Surrendering to gravity and now you move back to focusing on the breath,
Feeling the expansion and contraction of the body,
Sense the body inflating and then deflating effortlessly,
As you breathe in,
Say silently to yourself,
Rising,
As you breathe out,
Falling,
Rising,
Falling,
Rest in the breath,
Resting your attention on the breath,
When your mind wanders,
Gently bring it back to the breath,
Rising,
Falling,
Notice that the breath is like a calm ocean on a warm still evening,
Like a gentle tide,
Feel the breath coming in,
Filling you with life and the breath leaving,
Deepening your relaxation,
Now imagine you are watching a movie,
Replay the day from the moment you woke up until now and do this looking for a moment that stands out as something to be grateful for,
A smile,
The sun on your skin,
A kindness,
A connection with someone,
A small win,
The light in a loved ones eyes,
I'll give you a moment to find this,
This appreciation of being alive and bring up that moment,
Turn up the volume of that experience,
Brighten the colour,
The sound,
Everything,
Be there again and connect with the bliss and let it grow,
Express your gratitude aloud,
Saying thank you,
Thank you for your smile or thank you for the kind words,
Whatever happened,
Thank the moment,
Really feel it and soak it in,
Feel the growing joy,
Deepening the experience,
As you carry on repeating your thanks,
Get quieter each time,
Thank you,
Thank you,
As your voice grows quieter,
The vibration of gratitude grows deeper within you and the joy increases and let that thank you continue in your mind,
Silently,
Place your hand on your heart and say thank you for the gift of this breath,
The gift of this life,
Thank you for the gift of this breath,
The gift of this life,
Feel the warmth of your hand sinking into your heart,
The warmth of loving healing,
Activating the heart,
Opening it up to further joy,
Now we'll begin our affirmations,
I ask your subconscious mind for permission to accept these truths that will slowly dawn upon you,
Bringing great transformation into your life,
Repeat them after me,
Either aloud or in your mind,
I will look for the good in each day and whenever I find it,
I will pause to absorb the moment,
I will look for the good in each day and whenever I find it,
I will pause to absorb the moment,
I will look for the good in each day and whenever I find it,
I will pause to absorb the moment,
I will focus on each small blessing until my heart is filled with joy,
I will focus on each small blessing until my heart is filled with joy,
I will focus on each small blessing until my heart is filled with joy,
When I am grateful great things happen to me,
When I am grateful great things happen to me,
When I am grateful great things happen to me,
I am aligned with the loving intentions of the universe,
I am aligned with the loving intentions of the universe,
I am aligned with the loving intentions of the universe,
Within me lies an invincible summer,
Within me lies an invincible summer,
Within me lies an invincible summer,
My true nature is always resting in joy,
My true nature is always resting in joy,
My true nature is always resting in joy,
Now return to just breathing for a moment,
Feeling the rising and the falling of the body,
Rising,
Falling,
You have just planted powerful life-affirming seeds,
Every time you listen to this program,
You are watering those seeds,
Prepare for the beautiful new garden of life that will slowly begin to bloom in your everyday experience,
Move your body slowly and enjoy the feeling of being alive,
Returning to the room relaxed and connected to your life,
Gently allow the eyes to open and when you climb into bed,
Later lay your head on your pillow and say thank you,
Thank you,
Thank you.
