Good morning and welcome to your morning gratitude meditation.
This practice is designed to help you start the day with a positive mindset.
Practicing gratitude can boost our mood and reduce stress,
And help us feel more positive by focusing on what we have instead of what we lack.
It helps us to cultivate a sense of contentment and satisfaction.
Find a comfortable seated position with your spine straight and your hands resting gently in your lap or on your knees.
Keep a soft downward gaze and take a few deep breaths.
Inhaling through the nose and exhaling through the mouth.
Inhaling through the nose and exhaling through the mouth.
Again,
Inhale and exhale.
One more,
Inhale and with this exhale close your eyes as that feels comfortable.
And allow yourself to settle into this moment of stillness.
Let's begin by focusing on the breath.
Inhale deeply through your nose for a count of four.
Hold the breath for a moment and then exhale slowly through your mouth for a count of four.
Continue this deep rhythmic breathing,
Allowing each breath to bring you more into the present moment.
Inhale as you feel an upward energy running through the spine.
Exhale,
Feel the weight of the body pressing on the surface beneath you.
Now,
Let's take a moment to do a gentle body scan.
Starting at the top of your head,
Slowly bring your awareness down through your body.
Notice any area of tension and breathe into those spaces,
Allowing them to soften and relax.
Move your attention down through your face,
Your neck,
Your shoulders and your arms.
Continue down through your chest,
Your abdomen,
Your hips,
Legs and finally your feet.
Feel your entire body becoming more relaxed and at ease.
Now,
Let's shift our focus to gratitude.
Think about three things you are grateful for this morning.
Now,
Let's shift our focus to gratitude.
Think about three things you are grateful for this morning.
These can be big or small,
Anything that brings a sense of thankfulness to your heart.
You can pause this track if you need a moment to think.
As you bring the first thing to mind,
Visualize it clearly and feel the gratitude fill your heart.
Take a deep breath in and as you exhale,
Silently say or think,
Thank you.
Now,
Think of the second thing you are grateful for.
Again,
Visualize it clearly and let the feeling of gratitude expand within you.
Take a deep breath in and as you exhale,
Silently say or think,
Thank you.
Finally,
Bring to mind the third thing you are grateful for.
Hold this thought and feeling in your heart.
Take a deep breath in and as you exhale,
Silently say,
Thank you.
Allow this sense of gratitude to expand to your entire being.
Imagine it spreading from your heart,
Filling your whole body with warmth and positivity.
Know that this gratitude can stay with you throughout your day,
Providing a foundation of joy and contentment.
As we come to the end of this meditation,
Take a few moments to sit in stillness and enjoy this feeling of gratitude.
When you are ready,
Bring your awareness back to your breath.
Take a deep inhale through your nose and exhale through your mouth.
Slowly begin to wiggle your fingers and toes,
Bringing some gentle movements back into your body.
When you feel ready,
Bring your awareness back to the space around you first,
Sounds,
Smells,
And then slowly flap your eyes open.
Carry this sense of gratitude with you as you go about your day.
Remember that you can return to this feeling of thankfulness whenever you need a moment of peace and joy.
Thank you for joining this morning gratitude meditation.
Have a wonderful and grateful day.
