Welcome to this meditation for having a grateful heart.
I'm Victoria and I'll be your guide.
You can begin by lying down or finding a comfortable place to sit.
Either way,
Just giving yourself a moment to settle in.
And now let's take three deep breaths to ground into this moment.
Deep breath in through your nose.
Slow breath out through your mouth.
Deep breath in.
Full breath out.
One more.
Deep breath in.
And slower on the exhale.
Letting your body settle as your breath continues to stay slow and deep.
Letting your eyes smile.
Letting your lips smile.
And just settling in for a short practice of being so kind to yourself as you focus on what's going right and what is good.
We so often get caught up in beating ourselves up and criticizing ourselves that we forget.
That when we shift our perspective and when we hold the vibration of gratitude,
We can truly create so much healing in ourselves and we have so much more love to offer ourselves and the world than maybe we've remembered recently.
This is an opportunity for you to connect with the gratefulness that's already living inside of you.
And it starts by connecting to a sense of gratitude for this breath.
Placing your hand perhaps on your heart and maybe also on your belly and feeling yourself breathe in and out.
Realizing what a miracle it is that the breath is breathing you and you don't have to do a thing about it.
Noticing this in-breath.
Noticing this out-breath.
Feeling gratitude.
Not only for the breath but for your whole body,
For all of the trillions of cells in your body that are harmonizing together in this very moment so that you can be alive and you don't have to think about processing the food that you just ate.
You don't have to think about getting rid of the toxins.
You don't have to think about much of anything.
Your body is so remarkable.
You can feel a sense of gratitude for all of the processes that it is doing automatically so that you can place your attention consciously where you want it to be.
Realizing a particular part of your body that you're grateful for.
Maybe it's your voice.
Maybe it's your legs.
Maybe it's your heart.
Tuning in to one particular part of your body that you're so grateful for and just letting yourself bask for a moment in this gratitude.
Can even think it.
Thank you,
Voice,
For the way that you help me express myself in the world.
Thank you,
Legs,
For carrying me where I need to go.
Thank you,
Heart,
For being so open and willing to love.
Extending this gratitude from this part of your body that you really appreciate out into every single cell of your body now as you breathe in,
Breathe in gratitude for the perfection of each and every part of your body.
Breathing out,
Radiating this sense of gratitude,
Knowing that all parts of you are working together for your benefit.
Appreciating the unique value of every single cell of your body.
What are some places that you're grateful for?
Maybe there's a park,
A forest,
A beach,
Or a coffee shop.
Extending the qualities that make these places special to you.
Opening your heart wider to feel a sense of gratitude for nature.
Visualizing yourself in one of your favorite places and taking in all the different parts that make up this unique place.
If you're in the forest,
Feeling a sense of gratitude for the bed of leaves under your feet,
The trees gently swaying in the breeze,
The sound of the birds chirping,
That crisp sound of the birds chirping.
Realizing your gratitude as you visualize a person that you love in this place that you love and looking into their eyes with your grateful,
Open heart,
Really seeing them,
Seeing the qualities you appreciate and admire about them,
Hearing their laughter,
Feeling the warmth of their embrace,
Looking into their eyes and feeling seen,
Known,
And understood.
Really appreciating this person and feeling that reciprocated back to you.
Your grateful heart opens their grateful heart that comes back to you in a never-ending circle of appreciation and gratitude.
And expanding this sense of gratitude for one person out to your family,
Chosen or birth to your family,
Visualizing those you cherish and just letting gratitude flow out of your heart toward each of them.
Your mind might wander and start thinking judgmental,
Critical thoughts.
And if it does,
Know that you're a human and that you have the chance right now to just notice and even label yourself thinking or judging and come back in to your grateful heart as you visualize,
As you feel your loved ones in front of you,
Seeing them through the eyes of love,
Compassion,
Understanding,
Care,
Feeling connected,
Feeling supported,
Feeling understood,
Feeling so loved and cherished.
As you offer these qualities to your loved ones from your grateful heart.
And now extending your gratitude into your communities,
Your friend groups,
Sending your grateful heart out to touch theirs in this moment,
Appreciating the value that they offer the world and the ways in which they touch your life.
Vmatched itsspecosp pm appreciating their unique contributions to society.
Feeling a sense of gratitude for every connection you have,
For every person who helps you to know yourself better and to love yourself more.
Opening your grateful heart out to animals,
Perhaps your beloved pets,
Perhaps pets that have already passed on but who made such an impact on your life.
Feeling the love,
The joy,
The happiness that comes from the companionship of pets and their total unconditional love.
And really letting your heart continue to fill up with each moment recognizing that there is more to be grateful for.
That you have an infinite capacity to feel,
To receive,
And to give this gratitude when you tune into it.
So taking a few moments here to recognize what else you're grateful for,
Calling it into your awareness,
Really letting yourself experience the feelings of gratitude in your body and then letting go and seeing what else comes.
Opening your heart to feel grateful not only for the people,
Places,
And things that have supported you on your journey,
That have made you who you are,
But also for the moments that you've been challenged,
For the ways that you've suffered,
For the resistance you felt,
For the things that you've been able to overcome.
Feeling a sense of gratitude for your resilience,
For your willingness in this practice to stop beating yourself up and instead to return to your true loving nature and your open grateful heart.
Bringing your hand up to your heart and really just letting all of this goodness soak in as we take three deep breaths to end our practice.
Deep breath in and as you breathe out you can make a sound,
You can sigh,
Or you can just feel the breath as it flows through your body.
One more deep breath in,
Grateful breath out.
And then when you're ready you can wiggle your fingers and your toes and open your eyes and I invite you to finish this practice by grabbing your journal and writing down a few of the people,
Places,
Or things that you want to remember just how much you appreciate.
You you
