Welcome to this meditation session.
Today we'll focus on cultivating gratitude to release tension and ease stress.
It's important to understand that in this meditation we are not trying to push away stress and anxiety.
We are not avoiding or ignoring our emotions.
Instead,
We are acknowledging their presence and allowing them to exist without judgment.
Through the practice of gratitude,
We create space for peace alongside our challenges.
By focusing on what we are thankful for,
We shift our attention toward the positive,
Gently easing the grip of stress.
This practice helps us build a compassionate relationship with ourselves,
Accepting both the difficult and the peaceful moments with equal grace.
Please find a quiet place where you can fully relax and dedicate yourself to this practice.
You can sit or lie down,
Whichever feels most comfortable for you.
Gently close your eyes and bring your attention to your breath.
Take a few deep breaths in and out.
Feel the air as it enters and leaves your body.
With each exhale,
Release any tension or stress you have been carrying throughout the day.
Allow yourself to simply be present in this moment,
Fully aware of your breath.
Before we move into gratitude,
Let's take a moment to acknowledge any emotions you may be feeling right now.
If there is stress,
Tension or anxiety present,
Allow yourself to simply notice it without judgment.
It's okay to feel what you feel.
Recognizing these emotions,
Rather than pushing them away,
Is an important step in releasing them.
When we give ourselves permission to feel,
We create space for healing.
Know that you don't have to change these emotions,
But simply allow them to be.
With this awareness you can approach the next part of the practice with openness and acceptance.
Now let's bring our attention to gratitude.
Think of one thing you are grateful for today.
It can be something small or something significant.
Feel the warmth of gratitude in your heart.
Imagine that this feeling is like light,
Gently filling your body.
With every breath,
Allow that light of gratitude to expand within you.
If your mind starts to wander,
Gently bring your focus back to this feeling of gratitude.
It is a powerful,
Calming energy that can release stress and bring peace to your mind.
As you continue to focus on your breath,
Think about the stresses or tensions that you may be holding on to.
Now,
With each inhale,
Imagine breathing in calmness,
And with each exhale,
Imagine releasing the stress or anxiety.
Say to yourself silently or aloud,
I am grateful for this moment of peace.
I am grateful for the strength within me.
I release what no longer serves me.
Feel your body soften with every breath,
Letting go of any stress and feeling more relaxed and grounded.
Take a moment to fully immerse yourself in this feeling of gratitude.
Notice how it shows up in your body,
Perhaps as warmth,
Lightness or a gentle sense of ease.
Remember you can return to this feeling of peace any time you need to release stress.
You've done wonderfully today.
Now,
As unusual as it may feel,
Let's take a moment to offer gratitude to our anxiety or stress.
These feelings are simply reminders that we are alive,
That our body is working to protect us,
Sending us signals when something feels uncertain or challenging.
Instead of pushing them away,
Let's gently acknowledge these emotions,
Recognizing their presence as part of our human experience,
And thank them for their intention to keep us safe.
As we end this meditation,
Take a few moments to sit in silence,
Allowing yourself to experience the calm and relief that gratitude has brought.
When you feel ready,
Gently bring your awareness back to the room around you and open your eyes.
Take one final deep breath in and as you exhale,
Carry this sense of gratitude and calm into the rest of your day.
Thank you for taking this moment to cultivate gratitude and ease within yourself.
Even in challenging times,
Small sparks of gratitude can bring light and peace to your day.
Carry this warmth with you,
Knowing that you are strong,
Resilient and supported by the beauty around you.
Thank you for being here today.
