Hello and welcome to this gratitude meditation where we'll spend the next 15 minutes or so identifying things we are thankful for.
It's a practice that's been done for thousands of years by many different types of people,
Including yogis,
Buddhist monks and Native American elders.
Feeling gratitude can instantly improve our well-being and state of mind.
So in order to begin,
Let's find somewhere quiet,
Where you won't be disturbed.
Choose a position that's comfortable for you,
Whether that's sitting or lying down.
Make sure you're warm enough.
If it feels good,
Close your eyes.
Let your body relax.
Feel supported by whatever you're resting upon.
First,
Let's bring the focus to the breath.
Find your breath and take a big breath in through the nose,
If possible.
And then breathe out through the nose also.
Notice how long your exhalation is.
Repeat that big breath,
Filling your belly with air and then ever so slowly releasing the breath from the body.
Notice how your shoulders melt down and back away from the ears.
The arms soften and all tension is released from your wrists,
Thumbs and fingers.
Bring a gentle attention to the abdomen and see if you're holding it in.
If you are,
Simply let it go.
Completely.
Feel a sense of weight in the legs,
Relaxing the thigh muscles,
Letting go of the kneecaps and finding softness in the ankles,
Tops of feet,
Soles of the feet and all of your toes.
Finally,
Relax your face,
Bringing softness to the corners of the eyes,
Slackening the jaw and relaxing the mouth.
Consider the room you are currently in.
What's one thing you love about it?
What are you thankful for?
This could be something as simple as you like the view or maybe there's a picture on the wall that you like.
In your mind's eye,
Scan the room and find just one thing that you're grateful for in this room.
See it clearly in your mind.
Then notice any thoughts,
Sensations or feelings that arise from it.
There might be other things that pop into your mind that you're also grateful for and that's perfectly fine.
Just let those thoughts emerge.
What are you grateful for in this room?
What do you know about people in your life?
Who is someone that you're grateful for?
Let their face appear in your mind's eye and see them clearly.
Contemplate what it is about them that you're grateful for.
Just let their thoughts appear.
Notice the different feelings,
Sensations and emotions that arise when you think about them.
Why are you grateful for this person?
How do they make you feel?
Turning your thoughts now to this week,
Can you identify one thing that has happened to you this week that you are grateful for?
It could be something as simple as a phone call received from a loved one or maybe you enjoyed a pleasant walk outdoors.
What have you been grateful for this week?
Just one thing.
If you're unable to find one thing from this week,
Then how about last week or last month?
Last year,
Just one thing that you're grateful for.
Just one thing that you are grateful for.
Let it see very clearly in your mind's eye.
And then gently notice what feelings arise in your body,
What emotions arise in your mind.
Grateful isn't just for the good things in life though.
It's about finding a way to be grateful for everything in your life,
Including the not so good stuff.
Maybe the people that annoy you or situations that upset you and other events that we just have no control over.
Sometimes when we look back on these more negative occurrences,
With further reflection,
We can find things to be grateful for in them.
You've probably heard the phrase silver lining or behind every dark cloud.
And that's what this is.
There is usually some good or some form of learning to come from every situation,
Whether good or bad.
The lockdown situation we find ourselves in has created a lot of unease,
A lot of worry,
Anxiety and fear in many of us.
These feelings are difficult to deal with when we feel out of control.
But is there a silver lining we could find?
Can you identify one good thing,
One thing to be grateful for that has occurred as a direct result of being in lockdown?
One thing you're thankful for?
It could be that maybe you've had more time with your family or maybe you've managed to get some of those projects done around the house that have been waiting for a while.
Maybe you've simply just enjoyed the downtime at home or learned a new skill or maybe you've transitioned your business into the digital space.
Reflect on your situation.
How has it improved because of the new circumstances?
Find that feeling of gratitude and fill your heart with it.
Let the feeling of gratitude fill your whole body.
It's impossible to feel stressed or fearful when we are grateful.
Allow your thoughts to settle.
Try repeating these affirmations in your mind after me.
I am grateful for the safety and wellbeing I have been given.
I am grateful for the measure of health I have been given.
I am grateful for the family and friends I have been given.
I am grateful for the community I have been given.
I am grateful for the teachings and lessons I have been given.
I am grateful for the life I have been given.
Thank you for all I have been given and for all that I am blessed with.
Turn your focus back to the breath now and inhale fully and deeply into your body.
Feel the power of that energizing new breath.
Start to allow some small movements to come to your hands and feet.
Just bring in a little bit of life back into your body.
You might notice that instinctively your body wants to stretch or maybe you want to bend your knees.
Do whatever feels good.
Your body will guide you.
As and when you are ready,
Make your way back into a seated position if you are lying down.
With a straight spine,
Take an enormous breath in.
Breathe it all out with a sigh and let your eyes open.
Have a great day.
Thank you.
