This meditation is designed to help you wake up and to go to bed with gratitude in your life.
This session is meant to be one of mindfulness.
Do your best to find calm within,
Without falling into a deep meditative state.
Focus on your breath and of being filled with gratitude.
Focusing on the sound of my voice is helpful to keep you actively engaged in this mindfulness session.
I encourage you to do this laying down before you get up for your day and again when lying down before falling asleep.
Using headphones may be helpful to focus deeply.
Many of us have rushed daily routines and do not pause to be present and thankful in the moment.
One of the best techniques to help bring gratitude to everyday living is to start your day with it.
Then closing your day with gratitude creates the compounding benefits of thankfulness in your life,
Morning and night.
While laying in bed or any comfortable position,
Tune into your body.
Feel your body resting and notice how it feels to begin moving,
Stretching and breathing.
Bring your awareness to your breath.
Take a few deep breaths,
Recognizing that you are present in this moment.
Breathing in and breathing out.
Although this is a practice in cultivating gratitude,
It can also help you let go of overthinking and help in concentrating your mind.
This can be a part of your normal routine or you can set aside special time for it.
Both are valid and encouraged.
When you are ready to start,
Pick one object at a time.
Whatever grabs your attention naturally.
You can use whatever works best for you in your life.
I will use specific examples to help guide you.
You are welcome to choose your own examples if that best suits you.
Gently breathe in and offer a very simple phrase of gratitude in your head or saying aloud such as,
I am thankful for this vase.
Gently repeating this phrase with your inhalation and your exhalation.
I am thankful for this vase.
For this vase.
Enjoying the simplicity of your words and the calm it brings.
I am thankful for this vase.
I am thankful for this vase.
Continue to inhale and exhale.
Offer some gratitude to your friends.
Continuing to release tensions in your body as you continue to breathe in and breathe out.
You can simply say,
I am thankful for my friends or I am thankful for my friend Jane.
Repeating these phrases with calm clarity.
Breathing in,
I am thankful for my friend Jane.
Breathing out,
I am thankful for my friends.
Gently be thankful for your friends.
Knowing that you live in gratitude with each breath you take.
Breathing in,
Gratitude.
Breathing out,
Gratitude.
Let your body gently ease.
Beginning and ending your day with gratitude for the things you have.
For your family and friends.
For nature,
Not which surrounds you.
For the ability to breathe in and to breathe out.
Gently retaining these gratitude awarenesses as you start your day and as you end your day.
Knowing your gratitude brings you comfort and ease.
Gratitude brings peace and calm.
For further gratitude in life.
In deep gratitude.
I am thankful for you.
