Filling The Heart With Gratitude & Appreciative Joy

In this meditation, we go on a visualized expedition through your every-day life. I will guide you to tune in and uncover what you are most grateful for in different areas of your life. The amount of science recommending gratitude practices for wellbeing is vast. This meditation uses visualization techniques as a successful way to support your joy, happiness, and contentment. Short-term and long-term. Enjoy the journey!

Transcript

Welcome to this meditation and thank you for choosing me as your guide today.

Within the next minutes we will draw our attention to the abundance in our life.

So when you feel ready,

Take a deep breath in through your nose and close your eyes.

Find a comfortable position,

Either sitting or lying down,

Whatever feels best for you.

If you're sitting,

Keep your spine upright,

Right up until your neck,

So that your head can rise on the top of your body,

But it still isn't fixed,

But able to move a bit.

Draw your awareness to your body and give yourself some more time to arrive in this posture that you chose.

Isn't it surprising how easily your body knows what it means for you to feel comfortable?

You can get back into this position,

This posture,

Whenever you feel like in your life.

Give some more attention to the parts of your body.

Where does it feel as if you can get a little more comfortable?

Where can you still relax a little more?

Your forehead?

Your jaw?

Your neck?

Your shoulders?

Where do you still feel some tightness?

That you can let go of?

Maybe your legs?

Your fingers?

Your feet?

Your toes?

Wherever you still feel tightness.

With the next inhalation,

Breathe in calmness,

Balance and tranquility.

And with the next out breath,

Send them towards these parts of your body that you can still let go a little more.

Breathe in calmness,

Balance and tranquility.

And with your out breath,

Send them to these parts of your body so that you can let go a little more.

Your body is getting more and more relaxed.

Can you feel the peace that spreads out?

Focus on your breath right around your nose when you inhale.

Can you feel the cool air entering your body?

Can you feel all the calmness that you breathe in on the stream of air?

Observe how it travels from your nose into your chest.

How your body expands with your inhalation and opens up.

And how it flattens down again with your exhalation.

There's nothing more to do.

Just observe your breath.

This life giving prana that is always there for you.

Feel how it effortlessly enters your body.

Calm,

Balanced and peaceful.

And how you can release of tightness,

Stress and all anxieties when you exhale.

Breathe in peace.

Breathe out anxiety and stress.

Now observe whether your inhalation spreads out.

Does it only lift your chest?

Or can you observe it spreading further down right into your belly?

How far does your breath enter your body?

How far does your inhalation let your upper body rise and open up?

Breathe in calmness,

Balance and peace.

And breathe out all stress and anxiety.

Whenever your mind wanders,

Just acknowledge it.

Smile at your mind.

And bring it back with all your attention to your breath.

Your breath is always there,

Working for you,

Serving you night and day.

Breathing is one of the biggest gifts life offers us.

There are many gifts in our life that we are not always aware of.

Embrace and abundance are all around and within us.

Imagine yourself sitting at a river.

How does it look like?

Is the river small or big?

Are there plants around?

Maybe beaches,

Trees,

Animals.

What can you see at the banks of your river when you observe them more closely?

If there are trees,

You will find beautiful branches and leaves when you look closer.

If there are flowers,

What colors do they shine in?

What shapes do their blooms have?

Observe them in all their beauty.

What plants can you see around?

Maybe there are hedges or bushes.

Can you see all the different shades of green?

And if you look closer,

You see all the life in there,

Tiny little animals,

Bugs,

Bees,

Birds,

The abundance of life is everywhere around you at this river.

Sit down and make yourself comfortable.

Watch over the water and enjoy the wide view.

The further you look,

The more gross,

All the inner vastness as well.

You can feel this inner space growing and growing while your eyes wander along the banks of the river,

Focusing on its direction,

Where it flows without any borders.

It flows out of your sight.

No borders limit your view and your inner space is expanding beyond all borders as well.

Observe the surface of your river.

What does it look like?

Is it green,

Brown,

Blue or maybe clear?

Can you see the reflections of the sun?

Always shining like diamonds,

Like liquid gold.

All the beauty of sunlight reflects from the surface.

And you become aware of all the abundance that nature endlessly offers to you.

Watch the river flowing by.

It floats in its own pace.

Entering your view on the one side.

Coming through your sight and out of it again.

And in the pace of the floating water appear all the left people that are part of your life in front of your inner eye.

Whose face can you see your eyes?

Maybe your family?

Parents,

Grandparents,

Siblings,

Nieces or nephews,

Aunts or uncles?

Whose faces appear in front of your inner eye that make your heart feel warm,

Open,

Strong and soft at the same time?

Maybe you see friends?

Maybe your husband?

Your wife?

Your life partner?

See the faces of these people in front of your inner eye.

And feel how their presence warm your heart.

Make it beat strong and soft at the same time.

Do you realize the smile on your face while you see these people in front of you?

Feel the attention to your lips.

Get aware how your corners of your lips smile.

Nature brings abundance into our life.

Connection brings abundance into our life.

Now get up from your place down at the river.

Make your way home in front of your inner eye.

You standing in front of the door of your house or your flat?

Unlock it with your key.

Open the door and enter into your home.

Can you smell the familiar smell of your home?

It is calming.

But it is something that reminds you of this safe space that you are living in.

Maybe you can feel the warmth.

Is there anything that you can hear?

The sound that you always hear when you enter your home.

The ticking of a clock.

Maybe the noise of a fridge.

Take off your jacket and put it to the place that you are used to.

Is there a wardrobe?

Look around at this space.

What is there that you put there to feel familiar and at home?

Maybe a picture.

A framed photography.

Maybe a key holder.

What can you see right here in the entrance hall of your home?

Walk further on into your living room.

Look around and get aware of the things that make you feel cozy.

Maybe there is a chair.

Maybe a sofa.

Maybe it is a plant that makes you feel comfortable in this place.

A blanket.

A carpet.

Look around and become aware of all the details that you really like about this room.

What kind of furniture are you really happy about having there?

What about the lamp?

And which little details did you put there to feel familiar at home?

Maybe you love to see all your books or maybe it is about little objects reminding you of a place you have been,

Candles or something completely different.

Maybe there is something that you got as a present.

Look around and see the details that you are grateful for in this room.

Your pictures or photos.

Maybe it is the way the light shines through the window.

Think of all the abundance you find in this room.

Now make yourself comfortable again in the place that you like most in this room.

Maybe it is a chair,

Maybe a couch,

Maybe you love to sit on a carpet in there.

Where is that space that you feel comfortable in?

Sit down there and recap all the abundance that you have seen so far.

The beauty down at the river,

The plants,

Flowers,

The trees,

The reflection of the water,

The little animals.

All the abundance nature brings to you when you give it your attention.

Remember these people again that came up in front of your inner eye.

Making your heart feel warm,

Strong and soft at the same time.

Putting this smile on your face.

And get aware again of the little details in your home that make you feel comfortable,

Safe and cozy.

Pictures,

Photos,

Furniture,

Carpets,

Blankets,

Whatever it is.

And what can you smell that smells like home for you?

Life is full of abundance.

And whatever we do,

We are part of manifesting it.

Draw your attention back to your breath.

Can you feel how it raises your body?

How your body evolves and flattens with every inhalation and every exhalation.

Feel this wave of life infinitely moving through you.

Moving and going.

Whatever happens and goes on in your life,

You always can return to this place and this anchor.

The anchor of your breath.

And the place of your inner abundance.

Get aware of this feeling within you.

It is calm and content.

And can you feel the confidence in it?

Can you feel this confidence within yourself?

It is the wonderful feeling of gratefulness.

Where is it located in your body?

In your heart?

Your chest?

In your stomach?

Your belly?

Or maybe a completely different place?

Where can you feel this calm,

Content and confident mixture of emotions?

Be aware of it for a few more seconds.

And now make your way back into this room and the present again.

Take a deep breath in through your nose and exhale deeply as well.

Another deep inhalation.

And exhale.

Remember to move your arms,

Your legs,

Your hands and your feet.

Move your shoulders.

And with your next inhalation gently open your eyes.

Thank you for your time on this journey through abundance and gratitude.

Have a wonderful day.

Namaste.

Reviews

Peaceful. Beautiful. Namaste. 🙏❤