Hello,
I'm Mahsa and welcome to this guided gratitude meditation practice.
In the busyness of our lives,
Sometimes it is easy to overlook the countless blessings and moments of joy that surround us.
This meditation offers an opportunity to pause and reconnect with the present moment.
Let's start in a quiet and comfortable place.
Find a comfortable seated position,
Allowing your body to relax and settle into a state of ease.
Gently close your eyes.
Let's begin by bringing your attention to your breath.
Take a deep inhale through your nose,
Filling your lungs with pressure.
Exhale slowly,
Letting go of any tension or stress.
Take another deep breath in and as you exhale,
Release any thoughts or distractions that may be present.
Now allow your breath to return to its natural rhythm.
Bring your awareness to the sensation of the breath as it enters and leaves your body.
Feel the gentle rise and fall of your abdomen,
With the subtle movement of the air passing through your nostrils.
As we cultivate gratitude,
We will use the breath as an anchor to bring us back to the present moment.
Whenever you feel your mind wandering,
Simply acknowledge your thoughts or distractions and gently guide your attention back to your breath.
Now begin by bringing to mind something you are grateful for in your life.
It can be a person,
A place,
An experience or simply the gift of being alive.
Feel the appreciation for what you have in mind growing in your heart.
As you hold this gratitude in your heart,
Visualize it as a warm radiant light within you.
Feel the light expanding with each breath,
Filling your entire body and emanating a sense of warmth and gratitude to your surroundings.
Remember the sensations and emotions that arise.
Now let's expand our gratitude further by bringing to mind three specific things you are grateful for today.
They can be small moments,
Acts of kindness or blessings that you've received today.
Allow them to come into your awareness one by one.
Immerse yourself fully in the feelings of appreciation,
Joy and thankfulness.
Let the gratitude infuse every cell of your being.
Imagine this gratitude connecting you with the people,
Places and experiences that have brought you joy and fulfilment.
As we come to the end of this practice,
Take a final deep breath in and as you exhale,
Let go of any remaining tension or distractions.
Carry this sense of gratitude with you as you continue your day,
Knowing that you can return to this practice whenever you wish to reconnect with the power of gratitude.
Now slowly,
When you're feeling ready,
Bring your attention back to your breath,
Back to your heart and body,
The room you are sitting in.
Wiggle your fingers and toes,
Stretch if you need to and whenever you're ready,
You can open your eyes.
