Gratitude Practice For Expanded Spiritual Awareness

Welcome to this guided meditation for gratitude,

Centering,

And connection.

My name is Lauren Archer,

And I'm so grateful to share this time together with you.

Over these next few moments,

We'll gently shift our attention away from the busyness of the outside world with all its distractions.

As we enter an interior realm,

A beautiful dimension of inner space,

Like a sacred sanctuary within.

And together,

We'll co-create a soulful experience beyond time and space,

Entering a world beyond this world,

Where we can tap into an infinite field of possibility and potential.

And from this inner place,

We can more easily remember that we are spiritual beings having a human experience with very human feelings and emotions,

Some pleasant,

And some not so much.

As spiritual beings,

We can see the bigger picture and relate to our human experiences with a wider,

More expanded perspective.

And something kind of magical happens when we take a step back and redirect our focus towards uplifting,

Elevated emotions like gratitude and appreciation.

Because where attention goes,

Energy flows,

And what we focus on expands.

And of course,

Contemporary research is confirming what spiritual traditions have taught us for ages,

That choosing to focus on uplifting emotions,

Those times when we're feeling thankful,

Appreciative,

And fulfilled,

Not only helps us feel lighter and happier,

It also creates measurable changes in our bodies.

Thanks to modern technology,

We can see now that the networks in our brain begin communicating more efficiently.

The cells in our bodies produce energy more efficiently.

The plasma in our blood supports healing and even the growth of new cells.

And our neurochemistry releases natural,

Pain-relieving chemicals.

And the best part is that our mind is a little bit like a muscle.

The more we access these inner,

Resourceful states and let ourselves get familiar with how good they feel,

The more we're able to return to these states throughout the day.

We find ourselves staying centered and grounded and calm,

Even in the midst of challenging situations,

Maintaining a sense of serenity and balance no matter what comes our way.

So with that awareness in mind,

Let's go ahead and enter this blissful state of gratitude together now.

First,

Directing our attention to the physical body.

Noticing our posture and breathing and beginning to settle more deeply now.

Resting in pure awareness.

Noticing the position of the spine and inviting the spine to adjust to become aligned and straight,

Whether you're sitting or lying down.

Becoming aware of the breath.

Sensing the inspiration and exhalation.

And letting the breath slow down just a bit.

Breathing in fully and deeply.

And breathing out slowly,

Exhaling completely.

Feeling the gentle rise and fall of the chest as we reflect on the miracle of life itself.

Sensing the awareness of how the body is supported.

Letting it relax more and more.

Letting go and surrendering into curiosity and wonder.

And a sense of awe for the awareness of being alive right here,

Right now.

Continuing to relax and follow the breath now.

Noticing how good it feels to sense the gentle in and out flow of the breath.

Directing our focus now as we shift our attention to the heart.

Feeling the intelligence within the heart center.

And with the awareness in the heart,

Allowing the gentle sensation of an inner smile.

To begin forming.

Breathing in feelings of expansiveness,

Gratitude,

And appreciation for this moment.

Letting go and surrendering into this quiet,

Serene state.

Quiet,

Calm,

And clear.

As if floating,

Gently.

Basking in a state of bliss.

Feeling safe and secure.

Connecting with the infinite field of possibility and potential.

Feeling grateful for our connection with life itself.

Appreciating the way the intelligence of the universe keeps the heart beating.

The oxygen flowing through the lungs and circulating through the veins.

Keeping the body temperature regulated without any conscious thought.

Feeling a peaceful wave of gratitude arising within you.

That sense of wonder and curiosity of this miracle of a body that is here right now.

Remembering that every cell in the body contains the source code for ideal health and optimal well-being.

And feeling so grateful for the body's capacity for healing.

Repair and restoration.

Allowing these feelings of appreciation to expand within.

Filling the entire body.

Letting each and every cell soak in these waves of loving energy.

And noticing how good that feels.

Perhaps taking a moment now to reflect on all the places your body has taken you.

All of the experiences that you've been through together.

Feeling so grateful for the lessons you've learned.

The challenges you've overcome.

And the layers of inner strength that you've developed.

Taking a moment now to thank the body for its years of service.

And feeling the gift of this deep connection.

Resting in this moment of gratitude and grace.

Notice how much more we can let the body relax now.

How much more can we allow these feelings of appreciation to amplify and expand as we let ourselves soak and bask in these wonderful good feelings.

And now dropping even deeper now.

Noticing how we can appreciate all of our senses.

Our capacity to experience life through our bodies.

Feeling grateful for our ability to smell.

Like the aroma of fresh coffee.

Or the fragrance of a rose.

Or the scent of fresh rain.

Feeling grateful for our capacity to hear.

The songs of birds.

Or the humming of bees.

The chorus of our favorite music on the stereo.

Or the stillness of silence as the hush of night falls peacefully.

We're grateful for our range of vision.

Our ability to see the yellow golden light of the sun.

The soft blue of the sky.

The deep greens of grasses and leaves.

The bright orange of tangerines.

The rich reds of berries and cherries.

We're grateful for our sense of taste.

To fully experience the fruits of the earth.

The flavors of sweet and salty.

The textures of chewiness or crunchiness.

Or the silkiness of water as it glides down our throat.

Hydrating all of our cells and keeping us alive.

And our capacity to feel.

Grateful for the soft comfort of our pillows and blankets.

To the sensation of being bathed in warm water.

Being cleansed by a shower or bath.

To the steady familiar feeling of the earth beneath our feet.

And feeling grateful for the infinite range of sensations that we can feel.

And in the days and weeks to come,

Remembering how we can appreciate so many little things.

Small moments of awareness.

Like the sparkle of light in the eyes of a child.

The warm smile of a stranger.

The steady reassurance of a friend.

We can appreciate all of our relationships with the people in our lives.

Our friends,

Loved ones,

Family,

Neighbors and community.

And even those who don't see the world the way we do.

We can be grateful for the green earth.

And the vastness of the natural world.

The plants and animals.

Oceans and rivers.

Mountains and forests.

The sun and the moon.

The stars and the expansive cosmos in which we live.

And we can remember and feel grateful for the rhythms of nature.

The continual rotation of day into night and back into day.

The changing of the cycles and the seasons.

And the passage of time.

Remembering that the only constant in life is change.

And like a kaleidoscope,

The world is always shifting and changing.

We can appreciate those things that are coming into being.

And those that are passing away.

Knowing that energy is not created or destroyed.

It only changes form.

And we can be grateful for our connection with the infinite field of life itself.

The quantum field of possibility and potential.

Remembering that our energy radiates out in all directions around us.

And that what we send out comes back to us.

We can appreciate that there's so much of this world that is still unknown.

Invisible.

Mystical and mysterious.

And we can relax into a sense of wonder and curiosity about the nature of the universe itself.

We can celebrate the serendipities and synchronicities that let us know that we're on the right path.

We can be grateful for the unexpected.

The surprises that sometimes delight us.

And even the ones that sometimes throw us off balance.

Knowing that we live in a world where change is the only constant and where nothing is guaranteed.

We can be grateful even for the times that we lose our way.

Knowing that those times give us the opportunity to face our deepest darkest fears.

And to question what we find truly meaningful,

Valuable,

And important.

May we have the willingness to acknowledge what we can and cannot control.

The courage to admit when we've fallen down or wandered off our path.

And the strength to leave behind the habits that no longer serve us.

We can feel grateful for our mental capacity to make decisions and to choose the direction of our focus.

Grateful for our ability to discern what is meaningful and relevant and helpful.

As well as our ability to distinguish and recognize what is merely a distraction.

May we appreciate our mind's ability to harness our attention,

To direct our awareness,

And to focus our minds on the part of our experience that we are grateful for.

Knowing that what we focus on expands.

Let us be grateful for the presence of mind to be aware of the present moment.

And to seek the gift in every challenge,

The sparkle in the most mundane moments,

And the light of love in the darkest hours.

May we be grateful for our ability to laugh at ourselves,

To find humor in life,

And for lightheartedness and playfulness and joy.

Let us appreciate our ability to contribute to this world in a meaningful way.

Bringing light and love to those around us.

Holding peace in our hearts.

Offering comfort to others and sharing a smile.

Let us be grateful for our ability to apply our gifts and talents and skills for the highest good of all.

To channel the inspiration from our soul and to be a blessing in this world.

May we be grateful for goodness and grace.

For kindness and compassion.

For growth and evolution.

Let us be grateful to remember that as spiritual beings,

Having a human experience,

This life is temporary and we can't take any material possessions with us.

We can appreciate our ability to see beyond the illusion of the material world.

And to know that what's truly important is the love that we carry in our hearts and the ability to express that love to others.

Let us stay grateful for reciprocity.

May we continue to give love and may we open our hearts to receive loving kindness.

May we remain grateful for the miracle of life itself and the mystery that is continuously unfolding in us,

Through us,

And as us.

And may our grateful hearts shine brightly,

Radiating to all those with whom we come in contact.

So that we may become a positive influence and a blessing in this world.

And so it is.

Namaste.

Thank you for joining me for this gratitude meditation.

I appreciate you showing up for you.

May you be a blessing to this world.