Meditation for Cultivating Gratitude in Challenging Times.
When gratitude feels out of reach,
This meditation helps shift your perspective gently,
Guiding you toward a sense of appreciation for the small and steady aspects of life.
Start by finding a comfortable seated position or lying flat down in a quiet space when you feel safe and supported.
Close your eyes or soften your gaze as you begin to get fully comfortable.
Taking a few deep breaths in through the nose,
Belly expands.
On the exhale,
Let out an audible sigh.
Deep breath in.
And let it all go.
Allowing for the body to get heavier.
Deep breath in.
And let it go.
Going to engage in our we lull breath.
Starting with two inhales through the nose.
Hold for a moment,
Two exhales through the mouth.
Two out.
Continuing this breath,
Two in through the nose.
Once you're full,
Let it right out the mouth.
Allowing for the mind to rest.
As you continue focusing on the inhales and exhales.
Bring your awareness to the sensation of your body resting where you are.
Feel the surface beneath you holding you up as you continue to breathe.
Saying silently in your mind,
In this moment,
I am supported.
Start to begin with the simplest aspects of your life.
Feeling gratitude for the air you're breathing in,
The steady beat of your heart.
The air you're breathing out.
The fact that you are taking time for yourself in this moment.
Silently repeating,
Even now,
There are things to be grateful for.
Feeling the belly and chest expanding and contracting as you continue to breathe.
Coming back to the mind.
Think of one small pleasant moment from your day or week.
Perhaps this is the warmth of the sun on your skin.
The taste of a meal.
Or a kind word from someone you interacted with.
This could be a gentle smile from a stranger.
The relaxation of the pillow beneath your head when you woke up this morning.
Or simply the connection of the beating of your heart during this meditation.
Silently repeat,
I am grateful for small blessings.
Allowing for yourself to revisit this specific memory.
Feeling its warmth in your heart.
Inviting in this gratitude for growth.
Reflecting on a challenge you've been faced recently.
Acknowledging the strength you've shown in navigating it,
Even if it didn't feel graceful.
Saying silently,
I honor my effort and I am grateful for my resilience.
Continuing to breathe,
Fueling the heart.
Exhaling,
Letting out any stagnation,
Cloudiness,
Energy that isn't serving you.
Feeling into your open heart.
Picture a soft golden light growing in your heart center.
Representing the gratitude.
Breathing in as the light expands.
Exhaling as the cloudiness or darkness leaves.
Allow this light to expand outward,
Filling your chest and your entire body.
As you continue to breathe,
Silently saying,
I open my heart to gratitude,
Even in small ways.
I trust that good things are on their way.
Two in.
Two out.
Finishing your final round of breath here.
Gently welcome in a deep breath in through the nose,
Belly fully expands.
Hold it at the top,
Storing this energy,
Bringing the hands to the heart,
Closing this space with gratitude.
Audible exhale out through the mouth.
Deep breath.
Gently starting to bring some movement into the fingers,
The legs,
The toes.
Pausing for one more moment to notice any subtle shifts in how you feel.
Welcoming in gratitude for yourself,
For showing up for this meditation.
And looking forward to the good things that are on their way.
