We will now begin the gratitude meditation.
We will build our resilience through gratitude in this meditation.
Take some time to place yourself in a comfortable position.
Take a few deep breaths and let your chest rise and fall with each inhalation and exhalation.
When you are ready,
Let your eyes drift closed.
As you continue to breathe slowly,
Let your attention rest on your breath,
Feeling the movement as it enters and exits your body.
Each time you exhale,
Let go of any tension.
Relax your face,
Your shoulders,
Your whole torso and your legs.
On your next exhale,
Settle your attention to the area around your heart.
Focus on the feelings of love,
Compassion,
Empathy and forgiveness.
With your attention on your heart centre,
Bring to mind something or someone you are grateful for.
This could be a person,
A place or a pet.
As you continue with your easy,
Relaxed breathing,
Perhaps you feel gratitude for being alive or healthy.
Perhaps you are grateful for the abundance of nature around you,
The beauty that surrounds you in the ocean,
The trees,
The waves or nature that produces food to nourish your body,
The beautiful scenery to nourish your soul.
Bring your attention to people who truly nourish you in your life and how they bless you.
They bless you with their presence.
Feel gratitude for your own life and the many gifts you have been blessed with.
Now bring your attention to how this gratitude feels in the area around your heart.
With each inhale,
Let this feeling grow outwards,
Expanding to fill your chest,
Your arms,
Your hands,
Your legs and feet.
With each inhale,
This feeling grows,
Filling you up with gratitude.
And now even as you return your attention to your breath,
Let your body remember the sensations of your gratitude.
And finish this meditation by taking five conscious breaths in and out through the nostrils.
Namaste.
