Hello everyone,
I am Chantal Miller.
I'm a storyteller,
Podcaster and creative healing practitioner.
Welcome to the written meditation on gratitude.
Right,
So before we get started,
Let's make sure that you have a pen,
A pencil,
A journal,
Piece of paper,
Whatever you feel best writing on and recording your thoughts on.
I'll give you a few seconds to grab everything you need.
Make sure you're in a space that feels good to you,
Where you won't be disturbed.
Light a candle,
Get your favorite crystals,
A glass of wine,
Some herb tea,
Whatever you need.
Wonderful.
Okay,
So before we get started with the writing,
Let's relax into the space.
If you can just close your eyes.
And for this meditation,
You can sit,
You can lie,
Whatever makes you feel good.
Beautiful.
Okay,
So close your eyes.
And we're going to take a few deep breaths.
And I love breathing in this way.
I love to imagine that my tummy is a balloon,
Which I'm going to fill with air and then I'm going to release.
So I'm inviting you to place your right hand on your tummy,
Your left hand on your heart.
Hold yourself tenderly.
We're going to take a few deep breaths.
Wonderful.
So breathe in to your tummy,
Expand that balloon.
We're going to count for four.
One,
Two,
Three,
Four,
And release that balloon for six.
One,
Two,
Three,
Four,
Five,
Six.
And we'll repeat that four more times.
Don't worry,
I'm here to count you through.
All right.
And breathe in.
One,
Two,
Three,
Four.
And breathe out.
One,
Two,
Three,
Four,
Five,
Six.
Breathe in.
One,
Two,
Three,
Four.
Breathe out.
One,
Two,
Three,
Four,
Five,
Six.
Breathe in.
One,
Two,
Three,
Four.
And breathe out.
One,
Two,
Three,
Four,
Five,
Six.
Breathe in.
One,
Two,
Three,
Four.
Breathe out.
One,
Two,
Three,
Four,
Five,
Six.
Awesome.
Well done.
Now before you open your eyes and we return back to the space,
I really want to talk you through a quick body scan.
Yes?
Right.
So remain in your seated position or whether you decided to just lie on down,
That's absolutely fine.
And I'm inviting you to focus on your feet and relax your feet.
Slowly relax your feet.
Wonderful.
I'm now inviting you to focus on your lower legs.
So your calves,
Shins,
Focus all your energy on your lower legs and relax your lower legs.
Wonderful.
So we're moving on up to our thighs,
Our hips,
Our buttocks.
I'm inviting you to focus on your thighs,
Your hips and your buttocks and relax.
Wonderful.
And traveling upwards to our tummies and our lower back area.
I'd love you to focus on your tummy and your lower back.
Nice.
And relax.
And we're moving further up.
Wonderful.
So your chest area,
Your upper back and your shoulders,
Focus on these areas.
Wonderful.
And relax.
So drop your shoulders,
Let it all go.
Nice.
So we're moving further up and I'd love you to focus on your neck,
Your collarbones,
Your throat.
Focus your attention and relax.
And if that relaxation brings up a big sigh,
Sigh it out.
Perfect.
And now we're traveling up to our beautiful heads and faces,
Our eyes,
Nose,
Mouths,
Ears.
Focus all of your attention.
Lovely.
And now relax.
Wonderful.
We're actually going to move to our arms and our hands and our fingers.
Focus on our arms,
Our hands and our fingers and relax.
Yes.
Nice.
We're going to travel right to the crown of our heads,
So the very top of our heads and focus our attention there.
Nice.
Beautiful.
And relax.
Let it all go.
Let it all go.
Wonderful.
And so we are now going to gently bring ourselves back into the room just by wiggling our toes,
Our fingers,
Maybe doing a little wiggle in our chairs,
On our beds or on our couches,
Wherever we chose.
Wonderful.
Just bring your body back.
You can feel that energy just returning so that you're fully present and open your eyes.
Fantastic.
Right.
And so now it's time to write.
And you know your gratitude and showing gratitude,
It doesn't have to be for the most amazing and huge occurrences in your lives.
It can be from the smallest thing.
I'm grateful that I'm here today.
You know,
I'm grateful that it's not snowing.
I'm grateful that I didn't eat that donut last night and had a really good sleep because of it.
Whatever it is that you're grateful for,
Let's make a list.
And the reason why I like to make a list of the things that I'm grateful for is because when I see these things literally in black and white,
Right,
It almost magnifies my gratitude.
And what it also does is that it focuses my attention on the good that's happening in my life.
Because,
You know,
Scientifically our brains are wired to recall the trauma and the negative and the upsets a lot easier than it is to recall the good.
And so life is a constant state of duality,
Of course.
You know,
You can be experiencing a really challenging time,
Yet within those challenges there's always some good,
Something,
No matter how small to be grateful for.
Yes?
Okay.
So we're going to write and I'm going to give you space to write.
And how I like to list the things that I'm grateful for is really simple.
I am grateful for.
And then whatever it is that comes up,
That's what I write down.
And so I'm inviting you to do that for the next,
Let's say,
Five minutes.
Okay,
Great.
I'm going to play some music.
You can put this on pause if you like whilst you write,
Or you can listen to the music,
Your choice.
Let's begin.
I am grateful for.
Dr.
You You You You You You You You You You You You Okay,
So it's the end of the five minutes and It doesn't matter if you wrote one thing or 20 What you've done in this session is to express gratitude Gratitude and I'm hoping that within that We have managed to raise your feeling good energy vibration whatever you want to call it and Perhaps you want to integrate this Written meditation on gratitude into your daily practice It's here for you whenever you feel the need to return Have a wonderful rest of your day.
Take care
