Cultivating Gratitude During Trying Times

This practice will bring you back to the simplicity of finding even the smallest things to be grateful for. During trying times we sometimes get disconnected with remembering all the things we have to be grateful for. Pause for a few minutes, come to your breath and remember all the beauty that surrounds you. Spend the last 2 mins breathing, and focusing on the things you are grateful for, while listening to the music.

Narrated by Angie Walker
Editing and production by Matthew Sauve

Transcript

This meditation is going to focus on gratitude.

It's easy to get caught up by life's distractions and hardships and forget about all you have to be grateful for.

We have all been through some challenging times as of late,

A lot of loss,

A lot of pain.

During these times,

It is important to pause.

Pause everything and start to remember all the wonderful things in your life.

This will be different for everyone.

We all have different experiences.

But we can always find at least one thing to be grateful for,

Even in the darkest moments.

Bring yourself back to the beauty that surrounds you.

You can find beauty in everything.

Even in the dark moments,

These moments make you grow.

You may learn things such as patience or compassion.

These are things to be grateful for.

If you find yourself having a hard time thinking of something,

Start small.

Those small moments,

Like the sunshine perfectly beaming through a window,

Casting a warm,

Safe light upon you.

The smile you can see on someone's face that you love.

The unconditional love from a pet that you woke up today,

That you are breathing right now.

Let's now focus on the miracle of life,

Your life source,

Your breath.

As you take your next breath in,

Visualize a white healing light coming in through your nose,

Which is your oxygen filling up your body with life.

See this light swirling around throughout your body and exiting as you breathe out and back in again as you breathe in.

Repeat this in your mind's eye for a couple of breaths,

Feeling gratitude for every breath you take.

On your own,

Continue to breathe this life's miracle with ease and flow like it was designed to do.

While you're breathing on your own,

Start to think of a few things you are personally grateful for.

Start with one at a time.

Think of that one thing and slowly and gently breathe that one thing in and out for a few breaths.

Then move to the next one.

If you can only think of one thing,

That's okay.

Just keep breathing that in and out.

If you start to lose focus,

Gently come back to the simplicity of your breath and start over.

I will now leave you on your own for a few minutes.

I will now leave you on your own for a few minutes.

I will now leave you on your own for a few minutes.

Now that you have spent a few minutes breathing in gratitude,

Bring your attention to the breath and remember this is one thing you always have to be grateful for.

Feel free to sit or lie here until this meditation ends.

When you go about your day,

Start to be aware of these little things that bring you joy.

Every day take a couple of minutes to either spend time with your breath and remember all you have to be grateful for.

A side effect of practicing gratitude daily is joy and a feeling of love for all that you do have.

I wish for this day to be filled with so many things that bring you happiness.

I wish for this day to be filled with so many things that bring you happiness.

I wish for this day to be filled with so many things that bring you happiness.

I wish for this day to be filled with so many things that bring you happiness.

I wish for this day to be filled with so many things that bring you happiness.

I wish for this day to be filled with so many things that bring you happiness.

I wish for this day to be filled with so many things that bring you happiness.

Reviews

I really enjoyed this meditation. It helped me realize just how many things to be grateful for. I am grateful for my life because I was only 2 pounds at birth. When I was born 60 years ago there weren’t many things to help babies like me. I am also SO grateful being a teacher for 30 years and helping them learn and grow. I am grateful for finding your meditations.🤩 I searched for you on insight timer. I am excited to listen to more of your great work. Peace to you 🌈🦋🌸

Thank you for this sweet & lovely meditation. Practicing gratitude daily is very healing. Much gratitude for your wonderful message to be grateful for the little things which we tend to take for granted. Namaste 🙏

Thanks for this meditation. Soothing voice. 💖

Thank you for this offering. It reminded me to remember how many thing I do have to be grateful for ! Thank you! 💫

Starting my day in gratitude with this meditation is going to be my new ritual. I found myself in tears at the end of it because I realized I have so much to be thankful for. It’s easy to get down and a bit depressed during this trying time, but refocusing on the positive elements has made all the difference. Thank you!