Welcome to this meditation on gratitude.
Make sure that you are in a comfortable position and that you're warm enough.
You could be sitting or lying down.
Begin to bring awareness to your breath.
Notice the breath as it comes in and out of your nostrils.
Keep your abdomen soft so that as you breathe in,
Your abdomen expands.
And as you exhale,
Your belly sinks back down.
Slow,
Steady breath.
Do a mental body scan,
Starting at the feet,
Just moving your awareness through the body,
Noticing if you're holding any tension or tightness anywhere and allow the exhalation to simply release.
Allow the feeling of gratitude,
A chance to naturally come up.
Notice how it feels in your body,
How your energy feels.
If it doesn't come up,
That's okay too.
You don't need to try to make yourself feel it.
Bring your awareness back to the breath.
And as you inhale and exhale,
Be aware of the fact that each of these breaths gives you life.
Be aware of your heart beating,
Pulsing,
Filling with love and compassion,
Peace,
And flowing back out.
Have an awareness of nature and how it feels to be in nature,
Quietly sitting,
Hearing the natural sounds,
Seeing the natural colors.
It's important to keep ourselves on the list of things we are grateful for.
Having a good relationship with ourselves will help us have healthy relationships with others.
What things are you grateful for about yourself?
There may be things in your life right now that are challenging,
But if we reflect upon them,
We may see that they provide an opportunity for us to learn and grow.
An important part of gratitude is being able to recognize those blessings as well.
Bring awareness to past tears,
Sorrows,
Struggles,
Challenges that left you so much stronger.
Bring your awareness to your abundance,
Your expansion,
Your evolution,
Your perspective shifts,
Flow and empathy,
Love and light,
And your ability to see growth and potential in every moment.
Now,
Just breathe and feel more grace and ease.
And now experience the warmth,
Love,
And compassion that gratitude brings into your heart.
Drift your awareness to nurturing relationships in your life,
The new ones and the older ones.
Material things that came to you unexpectedly and things that flowed to you with great effort and commitment,
Hard work.
Think of love in your life and your connection to those things that are sweet and loving.
When we no longer take life for granted,
We become grateful for everything that we have.
Just breathe and feel this flow.
Anchor this feeling down into your body so that you can access it at any time.
Now,
Begin to bring your awareness back,
But bringing with you this feeling of gratitude in your heart.
Deepen the breath now.
Perhaps take a little stretch,
A little movement into the body,
Fingers and toes.
Welcome back to the rest of your day.
