Welcome.
My name is Natalie and today I will guide you through a gratitude meditation.
Gratitude is a powerful practice and it is okay if you don't feel entirely grateful today.
This meditation is here to gently guide you into a space where you can welcome gratitude no matter where you're starting.
Let's begin by finding a comfortable position,
Either sitting or lying down.
Close your eyes if that feels right for you and take a deep breath in.
Hold it for a moment and then exhale slowly.
Now do this again,
Inhale,
Hold for a moment and exhale.
Now settle into your breath.
Inhale deeply through your nose for the count of four,
One,
Two,
Three,
Four.
Hold for four,
One,
Two,
Three,
Four.
Exhale for six,
One,
Two,
Three,
Four,
Five,
Six.
Now let's do this again.
Exhale for four,
One,
Two,
Three,
Four,
Hold for four,
One,
Two,
Three,
Four.
Exhale for six,
One,
Two,
Three,
Four,
Five,
Six.
Inhale for four,
One,
Two,
Three,
Four,
Hold for four,
One,
Two,
Three,
Four.
Exhale for six,
One,
Two,
Three,
Four,
Five,
Six.
Inhale for four,
One,
Two,
Three,
Four,
Hold for four,
One,
Two,
Three,
Four.
Exhale for six,
One,
Two,
Three,
Four,
Five,
Six.
Feel how your body starts to soften and relax as you now continue to breathe at your own pace.
Now bring your attention to the soles of your feet.
Notice any sensations there.
Tingling,
Warmth,
Or simply the connection to the earth.
Now move your awareness to your toes.
Feel them soften and relax.
Bring your attention to your ankles.
Sense how they feel and let any tension there melt away.
Put your focus to your calves,
Feeling them grow heavy and at ease.
Now bring your awareness to your knees.
Simply notice this part of your body and allow it to relax.
Move up to your thighs.
Feel their weight against the surface you're on,
Letting them fully release any tension.
Bring your awareness to your hips.
Feel them grounded,
Steady,
And supportive.
Now notice your lower back.
Imagine any tension melting away,
Flowing out of your body with every exhale.
Shift your focus to your stomach.
Soften this area,
Letting go of any tightness.
Bring your attention to your chest.
Feel it rise and fall with your breath.
Allow your heart to open gently,
Welcoming a sense of warmth and peace.
Now move your awareness to your shoulders.
Let them drop,
Releasing any burden they may have holding.
Bring your focus to your arms,
Moving down to your elbows,
Your wrists,
Your hands,
And your fingers.
Feel them softening completely.
Now bring your awareness to your neck.
Notice how it feels and allow it to relax.
Bring your awareness to your throat.
And now shift your attention to your face.
Open your jaw and release your tongue from the roof of your mouth.
Smooth out your forehead and let your face completely relax.
Now bring your awareness to the crown of your head.
Imagine a warm light gently pouring over you,
Enveloping your entire body in relaxation and peace.
Now imagine yourself in a place that feels safe and peaceful.
This could be a cozy room,
A serene forest,
Or beside a gentle stream.
Picture yourself surrounded by this place of warmth and beauty.
As you settle into this scene,
Imagine small lights beginning to appear around you.
These lights represent moments of gratitude.
Some lights may represent big things,
Like a relationship you cherish or a meaningful experience.
Others might be small,
Like a smile from a stranger or the way sunlight feels on your skin.
Each light grows brighter as you recognize it,
Filling your heart with warmth.
Even if today feels heavy,
Trust that there is at least one light shining for you.
A small moment,
A memory,
Or simply the breath you're taking right now.
Spend the next few moments basking in this glow,
Letting it fill you with peace and gratitude.
Now let's welcome some affirmations to deepen this practice of gratitude.
You can repeat these silently to yourself or simply listen and let them sink in.
I am grateful for the small joys in my life.
I allow myself to see the beauty in simple moments.
Even on difficult days,
I find something to appreciate.
I trust that gratitude grows with practice.
I am thankful for this moment of peace and connection.
Take a deep breath in and as you exhale,
Feel these affirmations settling into your heart.
And then slowly,
Slowly bring your awareness back to your breath.
Notice the gentle rise and fall of your chest and begin to bring small movements into your body.
Maybe you want to wiggle your fingers and your toes or gently roll your shoulders up and back.
Remain with your eyes closed and bring your knees into your chest and roll over to the right side and using one of your hands as a pillow for your head.
Now take a moment to acknowledge yourself for practicing gratitude today,
No matter how you were feeling when you begin this practice.
And then slowly with the help of your hands,
Push yourself up into a seated meditative position.
Bring your hands in prayer position in front of your heart and bow down your head.
We will end this practice with one Aum and three Shanties.
Take a deep inhale for Aum,
Aum,
Shanty,
Shanty,
Shanty.
I want you to carry this warm energy of gratitude with you into your day.
And if you feel inspired,
You might take a moment to write down one or two things you are grateful for.
Thank you for allowing me to guide you through this practice.
You may now gently open your eyes.
Until the next time,
Namaste.
