Hello and thank you for joining me today for a guided meditation on gratitude.
Before we get started,
I want you to take a moment to thank yourself for showing up today in this space.
Taking a break from the day and doing something kind for yourself.
Adjust your position so that you are relaxed and all of your muscles can let go.
Feel free to move at any time during this session in order to give you maximum comfort.
Allow your eyes to gently close.
Take a big deep breath in and let it out.
Take another breath in and bring into your mind the feeling of gratitude.
I want you to think about this during this practice.
What does gratitude mean to you?
Now notice where in your body is the feeling of gratitude expressed.
Do you feel it rise in your heart?
Perhaps your abdomen.
Wherever you feel these sensations,
Study them,
Get to know them.
Are they subtle or not so subtle?
As you begin to breathe deeper,
You may feel grateful for something you have.
Bring this into your mind,
One of those objects that you feel grateful for such as your home or your warm bed.
Maybe an experience that you've had.
Breathe deeply in your thoughts as you imagine these things.
As you exhale,
Whisper to yourself,
Thank you.
Express gratitude for those you know.
Allow this person,
People or even an animal to rise in your mind.
See them clearly.
Breathe in deeply into your imagination.
Perhaps you can even hear how they sound.
As you breathe out,
Whisper to yourself,
Thank you.
I am grateful for you.
I'm grateful for yourself,
Your health,
Your wisdom,
Your kindness,
Your essence.
Be grateful for those times you stood up for yourself or for someone else.
Be grateful for your ability to love others and to love yourself.
Breathe in deeply,
Imagining that you can give yourself a big hug.
Whisper,
Thank you.
I am grateful for myself.
Now I invite you to express gratitude for even the smallest things.
Whatever small things pop into your mind now,
Be grateful for them.
Breathe in again,
Feeling the importance of even the little things.
And exhale,
Whispering to yourself,
Thank you.
I am grateful for the little things.
Take a nice breath in and be grateful for your breath,
Bringing you life.
Letting your breath go,
Your body sinking deeper into relaxation.
Practice the art of gratitude little by little.
Build a practice of daily gratitude by writing down three things that you are grateful for every day.
Take a deep breath in and release,
Gracious,
Grateful,
Gratitude.
Whenever you are ready,
Rise from your meditation and slowly open your eyes.
Wiggle your fingers and your toes and take a deep breath in and release.
Thank you so much for joining me today.
My name is Stacey Anderson of the Sundrian Collective and I am so grateful for you.
Have a beautiful day.
