Gratitude and Love,
A guided meditation by Suzy McWilliam.
Allow yourself to find a comfortable position either seated or lying down.
Feeling the weight of your body supported.
Allowing your body to feel supported yet relaxed.
Allow your eyes to gently close and feel into the darkness behind your eyes.
Bringing awareness to your breath.
Feeling that breath travel in through your nostrils and your chest gently rising.
We're now going to begin to take a deeper inhale.
And as you breathe in,
Visualize that you're breathing in beautiful pink or gold and light.
Nourishing and filling yourself with compassion,
Love and comfort.
And as you exhale,
Feel that breath leave your body.
Detox and rid the body of any tension.
So slowly and deeply breathing in and feeling that healing breath.
Then as you exhale,
Release and feel your body relax and surrender with each out breath.
Now just allowing your breath to gently return to its natural state.
Nothing forced or controlled.
Just gently flowing in and out.
In and out.
And as you're breathing,
Just bring gratitude to your mind for your heart beating and your lungs working to fill your body with beautiful oxygen.
Thanks to your amazing body.
Our beautiful body is incredible and supports us so much.
It's there working in our favour.
Give gratitude to your body who always has your best interests at heart despite how we treat it.
Thanking our muscles,
Our bones,
Our brain,
Our organs.
Thank you.
Thank you.
Thank you.
We're now going to bring awareness to our senses and give thanks to our mouth that lets us taste so that we can enjoy and savour life.
Our eyes that allow us to see nature and those who love us dearly.
Our ears who allow us to tune in to beautiful birdsong.
And our hands that allow us to hug and feel and touch.
We're now going to bring our awareness externally to nature.
To the wonders the planet has around us.
Bringing to mind an image or part of nature that you're grateful for.
Maybe trees,
The ocean,
Mountains,
Rivers,
Animals,
Whatever comes to your mind.
Breathe it in.
Soak that image and sounds and smells into your heart.
Allow the beauty to fill and flood your mind.
See how it feels to be in gratitude.
Then slowly allowing that image to leave.
Then bringing to mind someone you love.
A friend,
A family member,
A child.
And see this person in front of you.
With you.
How do they make you feel?
What qualities within them are you grateful for?
Are they fun,
Caring,
Loving or always support you?
Allow yourself to tune in to all you love about this person.
No judgment.
Just being in thanks for this amazing human you have had the pleasure of being in your life.
Allowing that person an image to move away.
Slowly but keeping the feelings of love and gratitude within your heart.
Now bringing to mind any things you're grateful for.
Your home,
Your bed,
Your car.
A comfortable sofa to sit on.
Whatever items come to mind allow gratitude for them all to flow into you and out from you.
When we have gratitude for what we have we become happy.
No longer constantly seeking but just being in the present moment with a full heart.
When we are constantly seeking we become discontent.
And lastly bringing to mind yourself.
What attributes are you grateful for within yourself?
Are you grateful for your loving nature?
Your ability to forgive?
Your ability to stand strong in your beliefs?
What are you thankful for that you possess within yourself,
Within your soul and personality?
You are incredible.
In your mind repeating thank you.
Thank you.
Thank you.
And as we reach the final part of our meditation imagine that with every breath in our heart fills with love,
Compassion and gratitude for life.
And as we exhale we send that love,
Compassion and gratitude out to the world and those around us.
Breathing in.
Breathing out.
How do you feel?
Bringing a gentle smile to your mouth,
Feeling the corners of your mouth gently raise.
Breathing deeply and joyously.
We're going to bring these peaceful sensations back with us.
So slowly and gently we're going to bring our awareness back to the room.
Becoming aware of the sounds around you.
Breathing deeply and more actively.
Gently,
Maybe wriggling fingers and toes,
Stretching or yawning,
Just gentle movement to your body.
And taking a few deep breaths in and out to ground yourself back into this moment.
And may you go forward with the rest of your day and week.
May your heart be filled with gratitude and love.
Thank you.
