Welcome to this gratitude meditation.
This meditation is a great way to start your morning just after waking up.
Waking up with the sun gives us an excellent opportunity to begin a new day with renewed appreciation.
So take a few moments to bring yourself out of sleep and into a light wakeful state.
Now take a deep breath in,
Invigorating your lungs and let out the breath.
Good.
Take another deep breath in,
Waking up your lungs and giving your body a nice gentle stretch.
Often in the morning our thoughts can be scattered,
Drifting and thinking towards responsibilities and what's next.
What are we having for breakfast,
Our commute,
Our duties and everything else that vies for our attention from day to day.
So before the mind wakes up completely this morning,
We're going to create a blank canvas.
Take another nice deep cleansing breath in and release,
Letting go.
Clear the mind of any leftover concerns from yesterday or any stress or planning about the future.
Right now set an intention to start the day fresh.
If you'd like,
You can place your hands on your belly and breathe deep into your belly,
Deepening relaxation through your whole body.
Now as you hold your hands on your stomach or on your sides,
Visualize the sun.
Imagine the sun coming up over the horizon,
Either as an image or as a felt sense in your body.
See it illuminating everything it touches,
The oceans,
The hills,
The grass and your skin.
Feel the warmth of the sun touching your body,
Enveloping you,
Warming your entire body.
Feel your body moving towards the warmth of the sun and letting it in,
Warming it up,
Waking it up with renewed vigor.
Feel your body receiving the warmth of the sun,
Feeling the golden hues penetrate your bones,
Your muscles and your cells,
Every inch of your body filled with the warmth of the sun.
Now open your ears to the sounds of birds chirping and roosters crowing as they greet the sun.
See the flowers opening naturally and gratefully,
Tilting towards the light.
Imagine tilting your head up like a flower,
Drinking in every ounce of sunlight,
Feeling it washing over and around you,
Invigorating every part of your body.
Feel the sun illuminating your mind,
Bringing sunny thoughts to it,
Clearing away any lingering shadows of sleep,
Worry,
Stress,
Anxiety or planning,
Leaving you with a spaciousness of warmth,
Relaxation and ease.
Now let's repeat some positive affirmations to start the day off right.
Taking in a deep breath and a slow,
Long exhale,
Repeat after me.
I am grateful for this day.
And let that in with emotion as you repeat those words,
Truly feel the words flowing through your body.
I am grateful for this day.
Giving thanks to the sun,
Feeling gratitude flow through you as you breathe easily and enjoy this moment of pure appreciation.
I am grateful for this day.
Repeat after me.
I am grateful for my body.
Feel appreciation moving through each part of your body as you repeat again.
I am grateful for my body.
Feel gratitude deep in your bones as you repeat.
I am grateful for my body.
Now repeat.
I am grateful for my mind.
Facing thanks for your beautiful,
Unique,
Brilliant mind.
I am grateful for my mind.
Feel appreciation move through your head as you continue to repeat.
I am grateful for my mind.
Now moving towards your day.
I am grateful for everything I will experience today.
Say this again with strong conviction.
I am grateful for everything I will experience today.
Positive or negative,
Every experience forms who we are.
So welcome the highs and the lows as they all grow you.
I am grateful for everything I will experience today.
Every experience is an opportunity for growth and expansion.
Hold appreciation in your awareness as you continue to repeat.
I am grateful for everything that I will experience today.
Now choose an affirmation that is natural for you.
Start with,
I am grateful for,
And end with the word or words of your choice.
When you are ready,
Go ahead and move your body around,
Stretching and wiggling your toes,
And starting to wake your body up to step into this day with a renewed sense of gratitude.
Have a beautiful day.
Many blessings.
