You are listening to a meditation to experience and express gratitude.
Make yourself comfortable.
Let your body relax.
Take a moment to check how you're feeling.
Notice any tension in your body.
Take a deep breath in.
And a long breath out.
Notice the tension leaving your body.
Let's start by inviting gratitude into your day.
Hold your hands in a cupped position.
Imagine a small gift being placed there.
This gift represents your senses.
Consider in which ways are your senses a gift.
Think of the ways they connect you to the world around you.
What are your favorite things to taste?
Savor that thought.
What are your favorite things to hear?
What are your favorite things to touch?
What are your favorite things to smell?
What are your favorite things to look at?
Picture another gift being placed in your hands.
This one represents your home.
What do you appreciate about it?
Think of your favorite room.
How does it make you feel?
You notice another gift being placed into your hands.
This represents a place outside of your home.
Maybe it's an outdoor space or your workplace.
What do you cherish most about it?
What does this space give you?
Who are you able to be in this place?
Another gift represents someone special in your life.
How do they support and encourage you?
What do you love about them?
What's your favorite memory of them?
What other gifts do you hold dear?
Imagine them falling into your hands right now.
Notice how many there are,
Piled high in your hands.
Each one precious to you.
Pause and reflect on this image of the good in your life being like gifts.
What would it mean if they weren't random but good gifts especially for you?
Do you connect with the idea of a giver of these gifts?
One ancient writer says,
Every good gift and perfect present comes from heaven.
It comes down from God,
The creator of the heavenly lights.
How do you connect with this idea?
Open yourself up to experiencing the author's understanding of God as the source of the good gifts in your life.
Take a deep breath in and a long breath out.
Another ancient biblical letter reflects on the joy of expressing gratitude.
Writing to friends in the early church,
The author says,
I thank my God for you every time I think of you and every time I pray for you all,
I pray with joy.
How would it feel to receive this message?
Think about the last time someone thanked you.
How did their response make you feel?
Let that feeling flood your senses right now.
When was the last time you thanked someone?
How did it feel to be able to express your appreciation?
Perhaps you'd like to join the author in expressing gratitude to God.
If you were to choose one gift to thank God for,
What would it be?
Take a deep breath in.
As you release your breath,
Imagine this expression of thanks rising like a prayer.
One biblical author offers guidance on maintaining gratitude in difficult circumstances.
How do you practice gratitude when things around you are challenging?
He writes,
Don't worry about anything,
But in all your prayers ask God for what you need,
Always asking him with a thankful heart.
Name one thing that's robbing you of peace today.
Imagine yourself handing this over to God.
What do you need today?
Picture the image of your cupped hands overflowing with good gifts once again.
Hold this image in your mind as you bring your request to God.
What are you seeking in this situation?
A solution?
Fresh perspective?
Or a sense of peace?
Take a moment to be still and sit with your thoughts.
Take a deep breath in.
And a long breath out.
As you prepare for this meditation to draw to a close,
Picture cupped hands once more.
Notice how many gifts you're holding.
Appreciate these good gifts in your life.
Focus on one of the gifts from earlier.
A person?
A place?
Or opportunity?
Hold this close as you return to your day.
