Hi,
I m Gina.
We are learning the importance of gratitude and how grateful practices have positive effects on our physical and emotional health.
I feel that gratitude and self-love can and should go hand in hand,
So this meditation will focus on both.
We will share a journey of gratitude,
Beginning and ending with ourselves.
In between,
We will acknowledge thanks for things within and around.
Please remember that gratitudes are positive,
So stay with the good stuff and leave the concerns for later.
So settle in comfortably and prepare to use your visualization or intention as we move forward.
Let s take a moment to focus on our breath.
Place a hand on your heart and another on your navel.
Take in two deep but gentle breaths.
Sense the movement of your hands as you inhale and exhale.
Allow the breath to feel cleansing and grounding.
Think of these breaths as clearing some space within you,
Allowing an opening for all the positive thoughts that are to come.
And here with the breath is where we ll begin.
Breath purifies,
Nourishes,
And sustains.
Consider that with each breath,
Every cell in the body is being recharged,
So a breath into the lungs affects everything else within.
Take some time to do an internal scan of your body and explore the beauty and wonder of all the organs and systems that we don t see,
But continue to function and keep us moving,
Thinking,
And existing every single moment,
Fueled by our wonderful breath.
Offer an affirmation of thanks.
I am grateful for my functioning body that manages all things so that I can focus on living.
Now move to your external body,
The body of which we have greater awareness,
Eyes and ears for clarity,
And to help us to be more aware.
Sense of the world.
A nose for identifying smells of pleasure or danger.
A tongue to experience the goodness of food.
Hands and fingers for all they sense and do.
Our joints for freedom and breath of movement.
Scan the remainder of your body.
Where does your gratitude land in or out of your body today?
Consider just one part of you,
Your feet,
Your heart,
Your eyes,
Anything.
List the gifts provided by this body part.
How it functions for you.
What it does each day.
Gently breathe into this space and offer it gratitude.
And smile in thanks for your body.
Let's move beyond ourselves into an appreciation for a structure which provides you shelter,
A place of gathering,
A space of rest,
A home.
Be sure you feel safe and at peace here and picture this space,
This home,
Perhaps there is one place in this structure that you feel drawn to and feel deepest gratitude for.
It could be where you get to be alone,
Where you rest,
Where you create,
Or where you share time with a loved one.
Where you create or where you share time with a loved one.
Is it the structure itself?
Or a piece of furniture?
A specific room?
Sense yourself in this space.
And identify the gifts it provides you.
Offer it gratitude.
And smile in thanks for this home or space of comfort.
Now take the imagery outside your home in nature under the sky.
Perhaps to your yard or a nearby park.
Fill your senses with what greets you here.
The feeling of sunshine or wind,
Sights of vegetation or animals,
The sounds of water,
Smells of things growing,
Earth beneath your feet.
Find the one outdoor experience that draws your thanks.
List the gifts it offers and that you appreciate.
List the gifts it offers and that you appreciate.
Smile and verbalize your gratitude to this thing in your natural world.
Now let's shift to the living beings in your life,
People or pets.
Identify these souls who love and honor you or from whom you have learned.
Picture one or two of them or allow the group to expand and grow.
A crowd of your champions.
Be with or among them.
Be with or among them.
Allow them to circle around you offering a cradle of support.
Sense love and positive energy emanating from each one and receive the love as it comes.
Hard as it may be,
Choose one of them today to offer deeper gratitude.
Move closer and really see this being.
Consider and list all of the attributes that make them worthy of your thanks now and each day.
Smile and verbalize your gratitude to them.
And finally,
Ultimately,
Return to yourself.
Not your internal or external body this time.
Not your internal or external body this time,
But your essence.
That which makes you unique,
Who you are.
Scan the beauty that is you.
See,
View,
And acknowledge your value.
What do you honor about yourself and choose one?
Is it your kindness?
Your ability to run a business?
Your support of others?
Your kitchen skills?
Your humor?
Take your time to search what makes you special.
Remember that gratitude is positive.
No need to allow negative thoughts to overtake this moment.
Allow all the thoughts to be there,
But move away from those that don't feel healthy or genuine.
And focus for a few moments on that one thing.
Focus for a few moments on that one important and valuable attribute of yourself.
With each breath,
You can repeat a statement of gratitude for this part of you that you are admiring now.
And if more come,
Let them flow.
And now deepen your breath.
And smile.
Offer words of gratitude to yourself for being open to explore this today.
If in your ability,
Stretch your arms out wide and offer yourself a hug.
As you release yourself from the embrace,
Picture a bright golden sun above your head.
Allow the rays of golden light to enter through the crown of your head and then move down and illuminate your body,
Helping you to recharge and renew.
Now,
Consider the gratitude you offered through this meditation.
Each day can be a new vision into gratitude through visualizing,
Verbalizing,
Journaling,
And probably most importantly,
Sharing.
Consider repeating this meditation and see how your gratitude perspective shifts.
Take time to gently emerge from this meditation,
Fluttering open your eyes and stretching your body.
May your day be full of wonder and gratitude.
Journey toward peace.
