Hello and welcome to this gratitude meditation.
This one is called Feeling Gratitude.
This meditation is to help you connect with gratitude.
It gives you ways to look for gratitude and how gratitude can be found everywhere and in all the little things.
We all know that gratitude is good for us,
But expressing it sometimes can be difficult and tricky.
This meditation can help you at those times.
Let's get comfortable in our seats.
Sitting with your back straight.
Find a resting position for your hands.
Close your eyes and relax.
We're going to start with the breath.
Inhale for three.
Exhale for four.
Let's begin.
Inhale.
Hold at the top.
And then relax on your exhale.
Again,
Inhale.
And then releasing tension as you exhale.
One more time.
Inhale.
Hold at the top.
And then relax as you exhale.
We will begin this practice of gratitude by just noticing something simple that you're experiencing right now and being grateful for it.
It could be seeing the sight of a loved one,
Drinking your daily cup of coffee or tea,
Feeling the warmth of sunlight on your skin.
It could be the comfort of the chair that you're sitting on.
That you have a nice chair to sit on.
Choosing one simple thing to notice in this moment.
Allow it to fully absorb into your experience and let appreciation and gratitude arise and fill your body and mind.
Appreciation for this one simple moment right now.
Let's reflect on someone who you don't know very well and they have supported your experience in some way.
It could be a bus driver,
The person who stacks the fruit in the grocery store,
Or the author of the book that you're reading right now,
Or the writers of the show that you're watching right now.
Let's reflect on someone who you don't really know and has supported you in some way.
Allow yourself to feel how you benefited from the gift of their work.
Allow yourself to feel appreciation and gratitude.
Can you feel gratitude for the people who you work and live with?
Perhaps thinking of a particular person whose work or effort directly supports you.
Recalling their contribution,
Their good intentions.
Now bring to mind someone who you really care about.
Someone who makes your heart sing.
Picture them in your mind and think about what this person means to you.
What do you appreciate about this person?
What impact have they had on your life?
What have you experienced together?
As you imagine them,
Notice what feelings you are experiencing.
What sensations do you detect in your body?
Especially those in the area around your heart.
As you allow yourself to express gratitude towards someone you love,
Thanking them for who they are and thanking them for their presence in your life.
Imagine them receiving your gratitude and feeling it.
Now bringing to mind something in particular that you are grateful for today.
Something that made a difference to you.
Or something that you especially noticed.
Perhaps it was the smile of someone on the street.
Those kind words.
Or a selfless action.
Bring that appreciation and gratitude you have for this kindness that you have experienced in your day.
And as you bring these things to mind for what you are grateful for,
Allow yourself to rest in this experience of gratitude.
When you cultivate this practice of gratitude,
You may even find yourself able to be grateful for difficult or unpleasant experiences.
If you'd like,
Bring to mind an experience in your life that might be a little challenging for you.
One you would like to be able to express thanks for challenging you in some way.
Offering your appreciation for the growth that came from this challenge.
Thank this challenge for what it taught you.
Expanding this feeling of gratitude to the body now.
Let the gratitude feeling flow into the body.
Feel gratitude for your mind.
And gratitude for the simple fact of being alive in this moment.
And appreciating the opportunity to pause and experience this very practice of gratitude.
For all that you have brought to mind during this practice.
For all the countless gifts in your life.
Say thank you.
Thank you to all the people.
Thank you to all that is around you.
And part of you.
Allowing the sense of gratitude to fill you completely as you breathe in and breathe out.
We will finish with a full deep breath in,
Inhale,
And a long slow breath out.
Exhale.
One more time,
Inhale.
Slowly exhale.
And then gently,
Slowly opening your eyes.
Returning your awareness to where you are.
Thank yourself for showing up for this practice.
Have a wonderful day.
Namaste.
