Gratitude meditation.
Welcome.
Let's take a deep and cleansing breath.
And as you exhale,
Allow your eyes to soften and close.
If you prefer,
You can keep your eyes open and gazing downward right in front of you.
You're going to start by bringing the awareness to the breath.
And noticing how the breath is in this moment.
Bring a childlike innocence to the breath.
As if this is your very first breath.
And now allow your exhalation to become a bit longer than the inhalation.
For example,
If you are inhaling for the count of four,
Exhale to the count of five or six at your own pace.
If you become distracted by sounds in the environment,
Sensations in the body,
Or thoughts in your mind,
Just gently bring awareness back.
To the sensations of the breath.
Inhaling and exhaling deeply.
And now let's bring the awareness to our senses.
Your ability to see,
Hear,
Smell,
Taste and touch.
If your eyes are closed,
You can gently open them.
And look at all the things that surround you in this moment.
Feel gratitude for your eyes for allowing you to gaze into your lover's eyes.
To see nature.
To drive,
To read.
And watch your favorite shows.
And now bring awareness to the sounds in the environment,
Near or far.
Feel gratitude for your sense of hearing,
For it allows you to hear the birds singing.
A child's first words.
The sweet melody of your partner's voice whispering,
I love you.
Now bring awareness to your sense of smell.
Allowing your sense of gratitude to sprout from the heart.
For allowing you to smell the sweet scents of each season.
Jasmine blossoms in the spring.
Wet green grass during the summer.
Pine trees in winter,
And cinnamon during fall.
Feel gratitude for your ability to breathe in the ocean air.
And all these scents that bring back memories from a lifetime.
And now bring your awareness to your sense of taste for allowing you to enjoy your favourite foods.
Tastes sweet and sour.
As a reminder of life's duality and balance.
And now bringing the awareness to this sense of touch,
Feeling the smoothness of your baby's face.
The warmth of your soulmate's hands.
The coolness of the breeze on your skin.
The comfort of a warm blanket.
The refreshing ocean water lapping against your ankles.
The protection of your clothing,
And the embrace of a dear friend.
Take a deep breath in.
And as you breathe out,
Now bring to mind someone who has helped you in your life,
For whom you feel an enormous sense of gratitude.
Visualize this person sitting in front of you right now.
Allow the energy of gratitude to flow from your heart into this person's heart.
Even if this person is no longer in your life.
Allow this love and energy to flow freely.
So that in this moment,
This person will feel your love and gratitude.
Gaze into this person's eyes and say,
Thank you.
Thank you.
And send your blessings to this beautiful being who has helped you in your life.
May they feel loved and appreciated.
Now bring to mind someone you love.
It can be a person or even a pet.
Visualize yourself standing in front of this person.
And without saying a word.
Look at each other's eyes.
And say thank you for allowing me to feel love.
See them smile at you and receive this unbounded and unconditional love that you feel for them.
And now imagine the earth.
And all its sentient beings.
And feel your love emanate from your heart and encompass every single living being on the planet.
So many generations have lived here.
But right now,
We are sharing our journey in this time.
Say thank you for sharing this journey with me.
Whatever they may be going through.
Share your gratitude and love.
Love is infinite.
There is no limitation on how much love you can share.
Because you are loved.
Take a deep breath in.
And embrace the whole planet in your heart.
And breathe out love.
And do this process again.
Take a deep breath in and as you breathe in,
Visualize yourself embracing the whole planet in your heart.
And breathe out love.
And one more time,
Deep breath in.
Embracing the whole planet in the cozy room of your heart.
And breathe out love to the whole planet� And now,
With each breath you take,
Feel gratitude for your life.
All the good moments and also the challenging ones.
Knowing that everything is a gift.
Give thanks for the lessons that you have learned.
And the ones that are yet to come.
And now connect to the present moment.
Into the breath.
And show gratitude towards yourself.
For always doing the best you can.
Say thank you.
To the deepest part of you.
Your true self.
For always showing you the light through the darkness.
Showing you the path when you find yourself on crossroads.
For giving you hope.
When you may feel all is lost.
Now take a deep breath in.
And as you breathe out,
Open your eyes.
Feeling grateful for being here and now.
And taking your time.
You start to move your body.
And enjoy the rest of your day.
