Hello and welcome to this Gratitude Heart Meditation.
Please take a moment to get yourself into a comfortable position,
Whether sitting or lying down.
I recommend having a journal available so that you can write about and integrate your experience after you complete this meditation.
Feel free to press pause if you need more time to prepare yourself.
Now that you are ready,
Let's begin by breathing relaxation breaths.
With each breath,
Breathe in through your nose and out through your mouth.
With each inhale through your nose,
Allow your chest,
Ribs,
And stomach to expand so that your lungs may fill fully with air and life force energy.
With each exhale,
Allow your chest,
Ribs,
And stomach to contract,
Pushing the air out of your lungs.
Continue to breathe these relaxation breaths throughout the meditation at a pace and rhythm that feels comfortable to you.
As you continue to breathe your relaxation breaths,
I invite you to bring your awareness to your heart chakra,
The space at the center of your chest.
Place your hands over your heart chakra,
The center of love,
Compassion,
And gratitude within you.
You can place them one on top of the other or in prayer position,
Whatever way you feel called to.
As you continue to breathe,
Allow your awareness to remain connected to your heart chakra.
Gratitude is an expression of love.
You can use the practice of gratitude to connect you to your heart space.
Practicing gratitude is a way to open your heart and generate loving energy.
I invite you to breathe light and life force energy into your heart space with each breath.
There is universal life force energy,
Also known as prana,
In the spaces all around you and available to you.
As you continue to breathe,
Use your intention and visualization to inhale into your nose light and prana from the universe.
Then bring that energy down your body and exhale it through the front and back of your heart chakra,
Allowing it to open and expand your heart space.
Take another deep breath,
Breathing in light and prana and exhaling it down your body through your heart space,
Through the front and back of your heart chakra.
Allow this light and life force energy to expand your heart with each breath.
See,
Feel,
And or sense the energy of your heart expanding with each exhale.
As your breath to expand your heart space,
Bring your awareness to what you are grateful for in your life.
However much or however little gratitude you can access,
It matters and makes a difference.
I invite you out loud with your voice or there in your mind to say what you are grateful for in your life.
Some examples could be,
I am grateful for me.
I am grateful for my life.
I am grateful for love.
I am grateful for a healthy body and mind.
I am grateful for my strength,
Courage,
And ability to persevere through all obstacles.
I am grateful to be surrounded by joy,
Connection,
And authenticity.
I am grateful for all the opportunities in my life that give me fun,
Play,
And adventure.
I am grateful for the abundance that flows to me in all ways.
I am grateful that all that I desire is available to me.
I am grateful for this now moment.
I am grateful for all those in my life that I have learned from.
Continue to breathe your relaxation breaths with each moment you express gratitude.
You feed and bring life to your heart.
I'm going to give you a minute or two without my voice to express what you are grateful for in your life.
It is okay to repeat the same things if needed.
This is your opportunity to express gratitude for all aspects of your life where you feel grateful and remember to breathe that gratitude in.
Here is a minute or two without my voice.
As you express your gratitude and all that you are grateful for,
Feel your heart continuing to expand.
Allow that heart energy to fill your body.
Feel it nourish your physical,
Mental,
Emotional,
And spiritual bodies.
You can even allow this heart light to flow out into your external world,
Nourishing and bringing life force energy to the parts of your life where it is needed.
Continue to breathe your relaxation breaths.
Feel the gratitude in your body and heart as you continue to breathe.
Gratitude is all around you and within you.
You are worthy and deserving of all that you desire.
Think of gratitude as a path to help you get there.
Allow yourself to be and feel grateful for all of existence.
Allow gratitude to empower you,
Inspire you,
And to awaken you.
Continue to breathe your relaxation breaths,
Allowing this energy to flow through your heart and body and mind.
Take a moment to share gratitude with yourself for showing up today and giving yourself this beautiful opportunity,
This beautiful heart opportunity.
Always remember to be grateful for yourself.
You are worthy of it.
You are doing better than you think you are.
Feel free to rest in the space of gratitude for as long as you need,
Or continue to express more gratitude if you feel called to.
Continue to breathe your relaxation breaths,
And whenever you do feel complete,
Softly and gently bring your awareness back to your surroundings.
Bring back with you all of that heart and love energy that you've generated.
Allow yourself to move forward from this moment fully anchored into your heart and love.
You can do this meditation as often as you would like.
The more you do it,
The more you strengthen your heart space as well as your connection to it,
Just like with exercising any muscle.
Thank you for joining me in this gratitude heart meditation today.
I am grateful for you.
Remember gratitude always.
Take however much time you need and open your eyes whenever you are ready.
Thank you for showing up for yourself today.
