Gratitude Letter

A guided meditation connecting the awareness with the breath to bring the mind to stillness. Then leading you to become aware of the gratitude you have and (in your mind’s eye) to write a letter to someone you feel grateful towards and to observe the thoughts and feelings that arise from writing this letter and how they can liberate the heart with feelings of happiness.

Runs for 18 minutes and 54 seconds, in a male English voice.

Transcript

Keep your eyes closed. Start to observe your breathing. Take the attention, The awareness to the breath. Feel the breath as it enters, As it leaves the body. Breathe in. Feel the sensations within the body, Within the rib cage. Breathe out. Feeling the sensations again. Breathe in. The rib cage expands. Breathe out. The rib cage contracts. Keep the mind focused, Engaged on the breathing. Breathing in. Breathing out. Breathing in. Breathing out. Breathing in. Breathing out. Breathing in. Breathing out. Breathing out. Breathing in. Breathing out. Just bring the awareness to the breath. Breathe in. The rib cage expands. Breathe out. The rib cage contracts. Breathe in. Bring the attention of the mind to the breath. Breathe out. Bring the attention of the mind to the breath. Observe the in-breath. Observe the out-breath. Observe the out-breath. Observe the out-breath. Breathe in. The rib cage expands. You feel the rib cage expanding. Breathe out. The rib cage contracts. You feel the rib cage contracting. The mind focuses more and more on the breath. The mind comes to stillness. Silence. You feel the thoughts float away as the mind observes the in-breath, Observes the out-breath. You feel the thoughts float away as the mind observes the in-breath, Observes the out-breath. The mind comes to stillness, Just enjoying the pleasantness that comes. You feel the thoughts float away as the mind observes the in-breath, Observes the out-breath. The mind comes to stillness, Just enjoying the pleasantness that comes from observing each in-breath, Observing each out-breath. Breathe in. The rib cage expands. Breathe out. The rib cage contracts. Breathe in. Breathe out. Stillness grows in the mind. The mind comes to stillness. Breathe in. Breathe out. You feel your mind coming closer and closer to stillness. Breathe in. Observe the in-breath. Breathe out. Observe the out-breath. Continue to observe the breathing. Continue to allow the thoughts to drift away, Seeing how the thoughts don't bring stillness, How the breath and the act of observing the breath bring stillness to the mind. Breathe in. The rib cage expands. Breathe out. The rib cage contracts. Continue observing the breath, Seeing how the breath brings stillness to the mind. Breathe in. Breathe out. Breathe out. Focus your awareness onto the breathing. The rib cage expands, Contracts, Stillness enters more and more into the mind. You enjoy this sense of stillness. You connect to the stillness within yourself, Just observing the breath, Enjoying the breath, Enjoying the stillness that the breath brings to your mind. And you keep connecting. You feel the stillness within yourself. You enjoy this sense of stillness. You connect to the stillness within yourself, Just observing the breath, Enjoying the breath, Enjoying the stillness that the breath brings to your mind. And you keep connecting to the stillness deep within yourself. As you connect to the stillness deep within now, You see a white light, A light deep within your heart, And you feel it expanding, Growing within your heart, Awakening a light that it calls gratitude. And you feel an emanation within, A spreading of the light of gratitude throughout your heart. You start to feel gratitude for each and every pleasant thing that's ever happened in your life. You feel the light of gratitude expanding throughout your heart, Positive feelings of gratitude within. The light continues to grow throughout your heart. You breathe in a feeling of peace enters, You breathe out a feeling of gratitude, Takes over your body, Takes over your mind. Breathe in peace enters, Breathe out, You feel gratitude surrounding your entire being, Light in your entire being. You breathe in a feeling of peace enters, Breathe out, A feeling of gratitude takes over your body, A feeling of gratitude surrounding your entire being, Light in your entire being. Breathe in peace enters, Breathe out, You feel nothing but gratitude. Keeping your eyes closed, You just see the world around you. You feel in your mind's eye the presence of the person that's nearest to you on this planet, The person that you feel gratitude for, And you shine the light of gratitude from within your heart towards this person. You think about someone you're very close to, You start to feel gratitude that this person exists, And you feel how your heart becomes light, How the feelings within your heart are positive. You feel the light of gratitude within your heart, And you feel the light of gratitude within your heart. You think about someone you're very close to, You start to feel gratitude, And you become positive. You train your heart and your mind to focus on these feelings of gratitude whenever you need to. You see how your heart becomes light when you think of this person for whom you feel gratitude, And you think once more about all the things that have ever happened in your life that you have to be grateful for. You feel your heart becoming light and free. You feel your heart becoming lighter and freer, Just feeling with thoughts of gratitude. You feel the light within your heart shining as you feel it with thoughts, Feelings of gratitude, And you become aware of how happy you feel when the heart is filled with gratitude. You release negative emotions and you realize that happiness is to be found by simply allowing gratitude to take over your heart, To take over your soul. And in your mind's eye now, You think about someone that's very dear to you, Someone that makes you feel happy. You may not have seen them for many years, Or you may see them every day, But it's someone whose thoughts, Whose memories make you feel happy within. And just in your mind's eye, Just in your imagination, You take a pen, A paper, And you start to write a letter of gratitude towards them. You think of all the times that they've done things to make you feel grateful, And you write these down in your letter to them. You think of how your heart has felt when you felt gratitude towards them, And you write these feelings down. You think of every happy memory, You write down these memories. But most of all, You think about everything that they have taught you, Given you, That has helped you to feel gratitude. And in your mind's eye, You write these down in the letter. You think of what it truly means to write a letter of gratitude, And in your mind's eye, You fill this letter with words of gratitude, Feelings of gratitude. And as you do, You start to feel your heart becoming lighter and lighter, Freer and freer. Your heart becomes completely free, Completely light. As you start to write down everything that you have to be grateful for, You think of the words, See them on the paper. You continue to think of all the things that have happened with this person that you feel grateful for. You feel the letter forming just in your heart, In the centre of your heart, And you fill the letter with feelings and thoughts of gratitude, And you feel your heart becoming lighter and lighter. More and more thoughts, More and more feelings of gratitude enter. Your heart fills, Expands, As you think and feel the thoughts of gratitude, The feelings of gratitude that you have towards this person, That you want to write down in the letter. And the feelings of gratitude just expand within. You include them more and more in your heart, In your words, In the gratitude letter. Your heart feels lighter and lighter, And this feeling of lightness within your heart encourages you to put more and more words of gratitude into the letter, To write with enthusiasm of all the things that they've shown you, Taught you, For which you feel grateful. Your heart feels light and open. When you look at the gratitude letter now, Just in your mind's eye, You see all the words of positivity. You see a light behind the words, Reminding yourself that this light is your own light, Your own happiness that has produced this letter. You don't need to send it to the person. In your mind's eye, You can send it to them if you want to. But the thoughts and feelings that arise from writing this letter of gratitude lift your heart completely. Allow your heart to become light and free, And you attach to these feelings, Knowing that whenever you need to connect to this lightness once more, There's always another gratitude letter that you can write, Either to the same person or to someone else for whom you feel gratitude. You look once more to the words on the page of the gratitude letter. Just in your mind's eye, You feel your heart becoming very light. You rub both palms together, Generate warmth in the palms. You take the bottoms of the palms over the eyes, Bringing warmth back into the eyes. Then you slowly move the hands away, Slowly open the eyes.