Hello and welcome.
Thank you for joining me for this short morning meditation for developing gratitude.
Gratitude is a positive emotion that fuels our happiness and contentment in life.
Having appreciation for what we have helps us to live in a state of abundance rather than lack,
Which positively impacts our happiness and well-being.
Taking a few moments each morning to give thanks helps move us beyond stress to a more cheerful,
Positive and optimistic self.
Suggest getting yourself comfortable.
You may be seated in an upright position with your spine straight or perhaps lying down with a blanket if that feels more comfortable.
I'm going to start with a short breathing exercise.
When we slow and observe the motion of our breath this triggers a natural relaxation response in both mind and body.
So let's take some deep breaths in and exhale slowly.
Take some deep breaths in and exhale slowly.
Just continue to breathe in this way for a moment to deepen your sense of relaxation.
Now just turn in your attention to your eyes.
You may close them or leave them open.
Just getting a sense of them.
Giving thanks for sight.
Giving thanks for your sight,
For the array of colours,
Shapes and forms that you can behold.
The sky with its different shades of blue,
White and grey.
The stars in glittering abundance.
Nature in all its hues,
Blushes and luminosity.
Your loved ones in their different physical splendour.
Giving thanks for the gift of sight.
Now just focusing your attention on the nose.
Just getting a sense of its location.
A sense of the air coming into the nostrils.
Giving thanks for all the smells of nature.
The perfume of flowers in bloom.
The scent of different trees.
The fragrance of the earthy autumn leaves.
The aroma of an array of foods.
The punch of morning coffee.
The scent of a loved one's hair.
Giving thanks for the gift of smell.
Now just focusing your attention to the mouth.
Getting a sense of your saliva,
Your taste buds,
The moisture within.
Giving thanks for the wide spectrum of tastes you experience.
The sweetness of natural sugars.
The tanginess of spices.
The zesty blast of lemons.
The bitterness of kale,
Coffee and dark chocolate.
Giving thanks for the gift of taste.
Now just turning your attention to your ears.
To their location on the side of your head.
Giving thanks for the variety of different sounds.
The wind in the trees.
Rain crashing on the window.
A child's laughter.
A cat purring.
Waves crashing on the rocks.
And the great array of inspiring music from around the world.
Giving thanks for the gift of hearing.
Turning your attention to the hands.
Just getting a sense of their placement.
The energy and life force within them.
Giving thanks for the gift of touch.
To cuddle a child.
To caress a pet.
To feel the incredible contours of your own face.
To hold someone in your arms.
To sense a multitude of smooth and rough textures with your fingertips.
Giving thanks for the gift of touch.
Now just turning your attention to your head.
Getting a sense of its placement.
Its weight.
A sense of awareness.
Giving thanks for your consciousness to experience life.
To be aware of your surroundings.
For the ability to think and reason.
For the awareness that brings light into your life.
Giving thanks for the gift of consciousness.
And now placing both hands on your heart.
Moving away from thoughts into feelings.
Giving thanks and appreciation for your life.
Allow yourself a few silent moments for the sensation of gratitude to build in your heart.
And now just returning to the breath.
Getting a sense of returning to the body.
And allowing yourself a few moments of peaceful restful gratitude before going about your day.
This exercise is best repeated to build a sense of gratitude into your life.
Thank you for joining me.
Om Shanti.
