Welcome to this gratitude meditation.
Settle down,
Get in comfortable,
Take a few rhythmic breaths.
Notice your breath.
Notice that the breath flows in and out your body.
Feel the cool air entering your nostrils on each inhale.
And maybe notice the temperature change as the air leaves on the exhale.
Inviting your breath to become smooth and even.
Finding a rhythmic breath.
Gently guide your awareness inward and place your hands over your heart.
Maybe you notice its rhythm.
How does it feel to just place your hands on your heart?
Start to imagine a warm golden light.
See it glowing within your chest,
Expanding with each breath.
Feel the rhythm of your breath and your heart entwining together.
And see this light representing the essence of gratitude,
Love and joy that resides within you.
Stay for a moment,
Connecting,
Feeling,
Witnessing how that feels.
That beautiful golden light pulsating with each breath.
Reflect on your blessings and the positive aspects of your life.
This could be anything that brings you joy or happiness.
Or even if it's a sense of accomplishment.
Maybe it's your relationships,
Your work,
Your passions.
Maybe it's something you have or something that you do.
And as you bring each blessing into mind,
Allow yourself to feel a deep sense of gratitude and love for these aspects of your life.
Notice how that makes you feel.
And where do you feel it in your body?
You feel it in your body,
An expression.
Start to shift your focus to the nature and environment around you.
Think of the vibrant colors of a sunrise or a sunset.
The calming sound of waves,
A gentle breeze rustling through the leaves of a tree.
And feel gratitude for the earth's natural wonders and the connection you have with the environment.
Notice where do you feel those sensations in your body as you have those visualizations.
Maybe you notice that light that surrounds your heart start to shine brighter or warmer.
Finally,
Bring to mind the people in your life who have supported and loved you.
Maybe it's family or friends,
Co-workers,
Mentors.
Visualize their faces and feel the warmth of their love and care.
And send gratitude to each person,
Recognizing their unique role in your life's journey as you continue to breathe rhythmically.
Imagine the golden light within your heart expanding to infill your entire body.
And with each exhale,
Visualize this light radiating outwards,
Filling your environment and extending to the people and the world around you.
Feel the interconnectedness of all beings and the collective gratitude shared by all.
How does that feel?
What are the experiences that you have right now?
Take a few more breaths,
Noticing the rhythm.
And anchor the feelings of gratitude,
Love and joy within your heart.
Know that you are loved.
Know that you are blessed.
And know that these sensations reside within you.
And you can come back to those sensations and feelings at any time.
Gently start to wiggle your fingers and your toes,
Bringing your awareness back to your body.
And when you feel ready,
Slowly open your eyes,
Carrying this sense of gratitude and contentment with you throughout this day.
