Welcome,
Whether you're brand new to meditation or returning to your inner world,
This time is just for you.
A space to gently reconnect,
Recharge,
And release.
This is a guided healing practice,
Moving through the body,
Cleansing and balancing your physical,
Mental,
And energetic bodies.
Our focus today is simple and true.
Gratitude is medicine.
Science shows that gratitude can help lower stress,
Improve sleep,
Boost your immune system,
Ease anxiety,
And even support your heart health.
It helps the mind slow down,
The body relax,
And the spirit to feel more connected.
Gratitude gently brings us back to what's good,
And reminds us we are already enough.
So take a moment now to find a comfortable position,
Seated or lying down,
Soften your gaze or close your eyes,
And take a long slow breath in,
And a long slow breath out.
Allow your body to begin to settle.
Bring your attention to your feet,
Feel them touching the ground or resting in place.
Now to your legs,
Hips,
And your tailbone.
This is your root chakra,
Your base.
Take a breath in,
And as you breathe out,
Let go of anything that feels heavy or stuck.
Now breathe in thankfulness,
Silently repeating,
Thank you feet for carrying me.
Thank you legs for holding me strong.
Thank you bones for supporting me.
Thank you hips and belly for letting go of what I don't need.
I am thankful to feel steady and supported.
Now bring your awareness to your lower belly.
Feel the space around your bladder,
Kidneys,
And pelvis.
Tapping into your sacral chakra.
This is where your feelings and creativity live.
Breathe in gently,
Exhale and let go of any tightness or worry in this area.
Now breathe in a warm feeling of gratitude,
Silently repeating to yourself,
Thank you kidneys for keeping me clean.
Thank you bladder for helping me release.
Thank you belly for the gift of creating and feeling.
I am thankful for the flow of life in me.
Focus on your upper belly,
Just above the navel.
This is your power center,
Where your stomach,
Liver,
And pancreas work every day.
Your solar plexus chakra.
Breathe in fully,
And exhale letting go of anything you're holding on to too tightly.
Gently repeating,
Thank you stomach for turning food into energy.
Thank you liver for cleaning and protecting me.
I am thankful for the strength and energy inside of me.
Bring your awareness now to your hands.
Your tools for action,
Holding,
Creating.
Inviting your palms to face upward.
Feeling into your arms as they help you give and receive.
Silently repeating,
Thank you hands for all the ways you help me move through life.
Thank you arms for the hugs I give and the love I receive.
Guiding your focus to your chest and heart.
Feel your breath moving in and out of your lungs.
This is the location of your heart chakra.
And this is where love and care live.
Take a breath into your heart.
And as you breathe out,
Let go of anything that feels heavy or stuck.
Now silently repeating,
Thank you heart for every beat.
Thank you lungs for every breath.
I am thankful for love,
For breath,
And for the people I care about.
Now drawing your awareness to your throat,
Your neck,
Your jaw,
And mouth.
The location of your throat chakra.
This is the center of your voice.
Where your words come from.
Breathe in gently.
As you exhale,
Let go of any tightness or worry in this area.
Silently repeating,
Thank you voice for helping me speak.
Thank you neck and throat for letting words and breath flow.
I am thankful I can speak,
Listen,
And be heard.
Now bring your focus to your face.
Your eyes,
Your ears,
Your nose,
And the space between your eyebrows.
This is the location of your third eye chakra.
Where you see,
Hear,
Smell,
And understand the world.
Breathe gently into your third eye,
And let go of any tightness or blockages in this area.
Softly repeating to yourself,
Thank you eyes for letting me see beauty.
Thank you ears for letting me hear music,
Words,
And laughter.
Thank you nose for the smell of fresh air,
Flowers,
And food.
Thank you brain for helping me think and feel.
I am thankful for all my senses.
Now guiding your attention to the top of your head,
Imagine a soft light gently shining down through you at your crown chakra.
Feel this light wash over your skin,
Throughout your whole body,
From top to bottom.
Breathing mindfully,
And smiling if it feels good.
Silently repeating to yourself,
Thank you body for being with me through everything.
Thank you spirit for the light that lives in me.
I am thankful to be alive.
I am thankful to be me.
We'll take a pause so you can rest in this feeling of gratitude as medicine.
Letting the healing music play and letting the gratitude sink into every part of you.
There's nothing more you need to do here.
Enjoy.
Starting to come back gently.
Wiggling your fingers and toes.
Maybe stretch your arms,
Roll your shoulders,
Or sway your head from side to side.
Whatever feels good.
Let your breath become a little fuller.
Taking one more full breath in,
And sighing out with a soft smile.
Now place your hands over your heart if you'd like.
Repeating quietly,
Thank you body for carrying me.
Thank you breath for moving through me.
Thank you senses for letting me feel this life.
Gratitude is my medicine,
And I carry it with me today and always.
When you're ready releasing your hands,
Gently opening your eyes with a warm smile,
Letting the feeling of gratitude stay with you like a soft glow.
You are safe.
You are whole.
And most of all,
You are grateful.
