Gratitude Meditation

A gentle Gratitude practice to bring more meaning and contentment into your life. Open your heart and fill yourself up with light. Embrace the frequency of gratitude and bring this feeling into your day.

Transcript

Let's wriggle ourselves into a nice comfortable seat.

You are welcome to lie down if you feel this really not a comfortable position.

It's quite nice to sit yourself about higher onto a bolster so that your knees can drop down below your hips and if you find that still uncomfortable you can actually have some blocks to support your legs and your thighs.

And then just take a few moments getting yourself ready and sorted.

Maybe wriggle into your body a little bit,

Into the neck and shoulders,

Down into the hips.

Just being aware of your body,

How it's feeling.

You can close your eyes or you can softly gaze to the floor if your eyes don't feel ready to close just yet.

Just finding softness through the face.

Especially that space between the eyebrows,

Relaxing your eye muscles,

Relaxing your jaw.

And as you soften your face it enables the rest of the body to relax as well.

Feeling the shoulders relaxing,

Feeling the chest,

The back,

The hips,

Everything just softening and finding the support beneath you so that you can maintain the length of the spine,

The natural curves of your spine.

And just for a moment because there's lots of noises outside,

Let your mind wander through all of the sounds outside.

Not lingering on any sound,

Just drifting from one to the other.

And maybe seeking sounds further and further away.

And then bringing your awareness back to your body.

The space your body takes,

The shape your body takes right now,

The space your body fills.

And bringing your awareness even more into your body,

Becoming very aware of your breath and just noticing where your body breathes to.

What is expanding and contracting?

When is your body expanding and contracting?

Is it on the inhale,

The exhale?

Is there a lot of movement,

A little bit of movement?

Not trying to control anything,

Just experiencing,

Observing.

Feeling the gentle rise and fall of your breath and allowing that to soften your awareness even more.

Seeing if you can bring that breath down into the base of the lungs so that as you breathe in,

You feel the abdomen rise.

And as you breathe out,

The abdomen draws back towards the spine.

And just for a moment,

Bringing in that lovely full abdominal breath.

Focusing on the feel of your breath.

Allowing your body to relax with every exhale.

Then just allowing your breath to take over once more without your control.

Becoming aware of the seat of your body,

The base of your body,

The floor,

The supports beneath your body.

Allowing yourself to feel grounded,

Stented,

Supported.

And bringing your awareness to the crown,

The top of your head.

And allowing your awareness to rise up 300 feet or more above you until you see,

Sense or feel a source of light.

And opening yourself up to welcome in this liquid sunlight pouring over and through you,

Washing away the tension,

The tightness,

The stress.

Filling yourself with a sense of optimism,

A sense of lightness,

A sense of comfort and ease.

And then centering your awareness at your heart space.

And just observing,

Just feeling,

Just being present in your body with your awareness at your heart space.

I want you to think of a time where you felt really lucky,

Really blessed.

Bringing that memory into your being.

You felt really grateful for either the situation,

The person.

Feel into the energy of that,

The feeling of it,

How it felt,

How you felt.

As we tap into the energy,

The frequency of gratitude,

Allowing ourselves to go right back into that space,

Right back into that frequency.

And you can allow the situation,

The image,

The visualization to just drift away,

But keep that feeling,

That energy with you.

And just start to list things in your mind that you are grateful for.

In this moment.

They don't even have to be anything major.

Maybe you're just grateful for your breath.

Maybe you're grateful for your morning showers or your cup of coffee.

Allow your mind to build upon each little sort of gratitude.

Maybe it's the smell of the coffee.

Maybe you saw something as you made your way here this morning that made you smile.

Maybe it's a smile from a stranger.

Maybe it's your hands or your fingers,

Your eyes.

Maybe it's all of the things just keep going through,

Creating an avalanche of gratitude.

For everything in your life,

In this moment.

And you can think of big things,

People.

If you run out,

Just think of little things.

Fill your entire being up with all of the things.

Big and small.

Important,

Seemingly unimportant.

Special,

Mundane.

Personal,

Impersonal.

Add the words thank you into this gratitude avalanche.

Feel into that energy of true thanks.

You don't have to add anything more,

Unless you want to.

You could say thank you for the sunlight,

Thank you for the weather,

Or you can just say thank you,

Thank you,

Thank you.

And let that energy expand.

Let your light,

That liquid sunlight that you poured into yourself,

Let that expand with every thanks.

You feel full to bursting with this energy,

This frequency.

Allow the energy to stay within you.

And release the words,

Release the visualizations,

Release the searching for more things.

And just allow yourself to be,

To sit in this frequency.

This expanded field of gratitude and appreciation,

And love and joy,

And celebrate all of it.

Maybe you found gratitude for the challenges that have come your way.

And the lessons that they have taught you and made you into the person you are today.

Just allow yourself to sit and be.

Just be.

Be aware of your entire being.

Maybe you have an awareness of the energy around you now,

Feeling that your body is much larger.

The space you fill is much bigger than your physical self.

Maybe as you gaze through those closed eyelids,

You can see colors or shapes.

Maybe you can feel the energy around you as you embody this energy,

This frequency of appreciation.

And knowing that whenever you feel lack or less than in your life,

All you have to do is just start looking around for small things and feel grateful for them.

Small things in your life right now,

In this moment,

That you can be grateful for.

Small things or big things in the past,

People,

Objects.

And the more you start to cast your mind out,

To search for things that bring you joy,

That you appreciate,

That make your life easier,

The more these things will appear in your world and in your life.

And you'll find that there will be even more things to be grateful for.

Continue to fill your cup,

Allow it to overflow and spill out into your world.

Touching other people's lives and allowing them to start to fill their cups.

And most of all,

Be grateful for you.

Give thanks to yourself.

Give love and appreciation to yourself.

Let yourself sit in this glow,

Bask in the radiance of this energy.

Fully attune yourself to the frequency of gratitude.

So whenever you feel that you've tuned out,

You can easily find that channel,

You can easily tune yourself,

Fine tune yourself back into this energy.

And you can share it with others.

And lift others into the same energy,

The same frequency.

Take a few more moments to breathe this in.

If it feels appropriate to place your hands over your heart as you start to seal and end your practice,

You're welcome to do so.

Take a few more moments to acknowledge yourself.

And if you like,

You can add an I am statement.

Whatever word feels right to place at the end of I am.

Repeating it a few times,

Letting that also soak into the cells of your being.

And maybe it's as simple as I am grateful.

Thank you,

Thank you,

Thank you.

When you're ready,

In your own time,

You can gently open your eyes.