Welcome to the Your Gratitude Meditation.
My name is Carly and these are meditations recorded for State of Mind School.
First I want to make sure that you are comfortable.
You can lay down during this meditation.
Make sure that you're not going to be disturbed and are warm.
We're going to start with our centering breaths which is our box breathing.
This means you breathe in for the count of four,
You hold that breath for four,
You breathe out for the count of four and then you hold no breath for four and we repeat this four times.
So let's begin.
Breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
In,
Out,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
Now let your breath go to its normal rhythm,
Letting the belly rise with the inhale and fall with the exhale,
Allowing that peace and that focus on the breath.
We're going to set an intention for the meditation today.
I just want you to repeat these words in your head after me.
Today I will seek gratitude in every moment.
I am grateful because I am alive.
Today I will seek gratitude in every moment.
I am grateful because I am alive.
Now I want you to take your mind to a moment that you were truly grateful for,
That you felt blessed,
That you felt happy,
That you felt joy,
That you felt at peace.
And I want you to play that moment in your heart like a scene from a movie.
And I want you to use the breath to expand the joy and the love and the gratitude you feel when recalling this moment.
Bring in what you heard.
Bring in what you saw.
Bring in how you felt.
Maybe there was a taste or a smell.
I want you to go through every one of these senses and bring this moment to life in your heart.
Enjoy it.
Become it.
Experience it as it was happening now.
I want you to take a few moments and play the movie of this moment in your heart.
Keep breathing in and out and expanding the moment.
Experiencing it and feeling your body fill up with gratitude and love.
Now I just want you to breathe in and out three times as you let this moment go.
Breathe in and out and in and out and in and out.
Now we're going to take our minds to a second moment.
And again let's breathe into our hearts and allow this second moment now to be a beautiful movie that you are experiencing now.
Go through your senses.
What did you smell?
What did you taste?
What did you hear?
What did you see?
And most importantly,
What did you feel?
Play this moment in your heart like a movie.
Let's take a few moments now just to breathe and expand the feeling of love as we recreate this beautiful moment.
Feel it expand.
Feel the joy.
Feel the love.
Now we're going to take ourselves to our third moment.
But first let's take those beautiful breaths in and out as we let go of this moment.
Breathe in and out.
Breathe in and out.
Breathe in and out.
Let go of that moment as we create our final moment.
Again playing it like a movie in our heart.
What did we feel?
What did we see,
Touch,
Taste,
Hear?
And for a few moments as we enjoy the music and our minds,
I want you to recreate this moment in your heart and feel the beauty of it.
Now we're just going to let these moments go and just enjoy the gratitude of knowing that these moments are always available to us to come back and light up our hearts and our minds.
Gratitude is the highest of vibrations that we can feel and that we can also express as we lift our vibration.
Others feel that as well.
So you're not only lifting your own energy in your own heart and feeling so joyful.
You're actually around you to feel that same love and joy and gratitude.
Because they are in that energetic space of yours.
We're just now just going to take our minds to our bodies and we're going to imagine that our body is being filled from our toes all the way to the top of our head with beautiful white light.
I want you to imagine that now.
Imagine from the toes through to the ankles and the calves just filling up like a bath with beautiful white light coming through to the knees and the thighs and the hips and your torso touching every one of those organs.
Swirling through your heart and lungs up through your spine to your neck and down each shoulder each arm to the fingertips and back up again to the neck through the head swishing around cleansing your brain and then up through the universe and back down.
Let's feel it come back down through the universe through our heads through our necks clearing our voice clearing our shoulders coming down both sides of our arms to our fingers tingling at the fingers coming back up the arms and down to your heart.
Cleansing your heart and your lungs and your spine and all your organs and your gut coming down through your hips down each leg to your knees to your calves to your ankles and out through your feet to mother earth and just feeling that through the body.
As we say our little prayer of gratitude I am grateful for all that I am.
I am grateful for all that I will be.
I am grateful for all that I have been.
I am grateful.
I am loved.
And I am enough.
I am grateful.
I am loved.
And I am enough.
Enjoy your slumber or enjoy your day.
Thank you for listening.
