Welcome,
Love.
This meditation is here to bring you into the frequency of gratitude.
The energy that softens your heart,
Expands your presence,
And reminds you how supported you truly are.
So find a comfortable seat or lie down.
Close your eyes gently.
And take a deep breath in through your nose,
And a long,
Slow breath out through the mouth.
Again,
Inhale deeply.
Exhale completely.
Let your breath settle into a steady,
Easy rhythm.
Feel the weight of your body being held by the surface beneath you.
Let your shoulders drop,
Your belly relax,
And your jaw soften.
With every exhale,
Imagine releasing anything that does not need to be here.
With every inhale,
Imagine drawing in calm,
Spaciousness,
And clarity.
Now bring one hand to your heart,
And feel the gentle rise and fall of your breath.
Letting this anchor you into the present moment.
Begin by calling to mind one person you're grateful for.
Someone who gets you,
Supports you,
Has touched your life,
Big or small.
See their face in your mind.
Feel the warmth of their presence.
Let gratitude for them expand through your chest as you silently say,
Thank you for being in my life.
Now allow another person to come to mind.
Maybe someone unexpected,
Someone from the past.
Someone maybe you don't see as often.
Someone who has helped shape you.
Offer them gratitude as well.
You might notice a softening,
A warmth spreading through your heart.
Let that feeling grow.
Now starting to imagine a pet,
Past or present,
Or an animal.
Who has brought you unconditional love,
Comfort,
Joy,
Or companionship.
See their eyes,
Their little quirks.
The way they made you feel safe or seen without ever even saying a word.
Let yourself feel that softness,
That innocent love.
Silently saying to them,
Thank you for loving me in the purest way.
Allowing the memory of them to bring a smile to your face and to your heart.
Next,
Bringing to mind a place that holds meaning for you.
It might be somewhere you traveled,
Somewhere in nature,
A childhood home,
Or a quiet corner of your current life where you feel at peace.
Picture this place clearly in the mind's eye.
What does it smell like,
Sound like,
What does it feel like being there?
Let your body fill with gratitude as you silently say,
Thank you for holding me.
Thank you for the memories.
Feeling how places and environments can be teachers,
Mirrors,
Sources of comfort.
Now bring your awareness to something you own or something that genuinely makes your life better.
A material item,
But not from materialism,
From appreciation.
Maybe your favorite mug,
Your journal,
Your bed,
A blanket.
Something functional and sentimental.
See it in your mind.
Notice how it supports your life,
Your comfort,
Your routines.
Silently say to yourself,
Thank you for all the ways you make my life easier,
Softer,
More beautiful.
Feeling this gratitude for the abundance already in your world.
Now imagining all of this gratitude for people,
Pets,
Places,
Possessions.
All of it gathering in your heart as warm,
Golden light.
See it expanding outward with every inhale and growing deeper with every exhale.
This light fills your chest,
Your belly,
Your arms,
Your legs,
Your whole being.
You might feel buzzing,
You might feel lighter,
Softer,
You might feel more open,
More expansive.
Just let this feeling,
Let this frequency wash over you.
Silently saying to yourself,
I am surrounded by blessings.
Gratitude fills my life.
I am held,
I am supported,
I am abundant.
Feel the truth of these words land in your body.
Take a deep breath in through your nose and a long exhale through your mouth.
Let your body rest in this moment for a few more beats.
Held,
Safe,
Grateful.
When you feel ready,
You can begin to wiggle your fingers and toes,
Coming gently back to your space.
Knowing that when you open your eyes,
You can carry this gratitude with you.
For it changes everything you touch.
