Hey friends,
My name is Sarah and thank you so much for joining me today for this gratitude meditation.
Gratitude is a practice that I like to come back to over and over again because I believe that it can be a very practical and beneficial tool to utilize in your life.
Gratitude doesn't mean that we don't honor our situation,
Our feelings or emotions,
But it allows us to really focus on those things within our lives that matter most.
And when we can remain focused on the important things,
The valuable things,
It can help us really get through those challenging times.
Today we are going to be really anchoring in and focusing on the things that matter most to us,
Not only focusing on the things that we are grateful for,
But also why we are grateful for them.
Then we'll move through a silent meditation,
Working with an affirmation to really help us cultivate the energy of gratitude.
So to begin,
When you're ready,
Find a nice comfortable seat or maybe you'd prefer to lay down,
Whatever feels best and supportive for your body.
If you feel safe to do so,
Just begin to close your eyes down.
Otherwise,
Just keep your eye gaze nice and soft.
And then as you begin to arrive,
Just start to pull in a nice slow deep breath in through your nose.
And just gently let that go.
Draw in a nice steady breath in through your nose.
And exhale to let that go.
One more breath like that.
Nice slow deep steady breath in.
And then a deep exhale out.
And then just bring your awareness now just to the natural rhythm of your breath.
Tuning into the sweet gentle ebb and flow.
There's no need to control the breath in this moment.
We just want to simply sit down and let that go.
And really lean into how it feels to breathe.
Now with that same level of awareness,
You're just going to start to bring your attention now just to your heart space.
And then just start to let that go.
Now with that same level of awareness,
You're just going to start to bring your attention now just to your heart space.
Just take a moment just to really feel your heart.
Notice if there's any soft or subtle sensations that are arising from this space.
And then we're going to move into our heart space just a little bit deeper now by prompting a few questions,
Helping us to understand our relationship with gratitude and work to cultivate a deeper sense within our being.
So just take a moment now just to check in with your heart.
And just ask yourself,
What is a physical thing that you're not aware of?
What is a physical thing about myself that I am grateful for?
And why am I grateful for it?
What is a non-physical thing about myself that I am grateful for?
And why am I grateful for it?
What object in my life am I grateful for?
And why am I grateful for it?
Who in my life am I grateful for?
And why am I grateful for them?
What situation or circumstance within my life am I grateful for?
And why is it that I'm grateful for it?
Now if your mind has wandered away from the energy of your heart,
Just slowly begin to drift your awareness back to this space.
Take another slow deep steady breath in.
And then a slow deep steady breath out.
We're now going to drift into silent meditation utilizing an affirmation.
With affirmations,
Not only do they help us cultivate the energy of the affirmation,
When we work to repeat them over and over again,
They also work as a simple yet powerful tool to help keep our mind centered.
And focused during our meditation practice.
So our affirmation for this practice is,
I am grateful for all that I have and all that I am.
I am grateful for all that I have and all that I am.
I am grateful for all that I have and all that I am.
I am grateful for all that I have and all that I am.
Just allow yourself to gently repeat those words over and over again.
And if at any point in time you notice that your mind wanders away to thoughts or feelings or sensations,
And I promise you your mind will definitely wander,
Just slowly bring your awareness back to the affirmation and just start to repeat the words over and over again.
We're going to settle here now in silence just for a little bit of time.
But when the time is ready,
I will gently call you back.
Thank you.
I am grateful for all that I have and all that I am.
Take a nice slow,
Deep,
Steady breath in.
And a slow,
Deep,
Steady breath out.
Just bring your awareness now just back into the energy of your body.
Slowly begin to bring one hand onto your heart and one hand onto your belly.
Take a moment just to really tune into the energy of your body.
Notice the gentle rise and fall of your belly as you breathe.
And just a soft,
Gentle beating of your heart.
And we'll just close our practice off with one last breath cycle.
Take a slow,
Deep,
Steady breath in.
And just gently let that go.
Just gently bring your hands into prayer in front of your heart.
Then when you're ready,
Nice and slow,
Just begin to flutter the eyelids open.
Feel yourself slowly come back into the energy of the room.
See if you can hold on to that soft,
Subtle energy of gratitude as you continue to move throughout your day.
Thank you so much for being here.
I hope you have a beautiful,
Beautiful day.
