Gratitude Meditation

Find a comfortable position and completely relax your body.

Close your eyes and be still.

Notice any sensations in your body that may need your attention.

And shift until you find a perfectly comfortable position.

Relax your face,

Relax your shoulders,

Relax your belly,

And let your arms be perfectly relaxed on your lap,

Either palms up or palms down,

However you're comfortable.

Begin to allow the stress and tension to fade away.

Breathe normally through your nose and bring your attention to the sensations of your breath as it enters and leaves your body.

Feel the cool air as you inhale,

As your chest rises and your belly expands.

And as you exhale,

Your chest falls,

Notice the warm air as it exits your nostrils.

Begin to feel the movement of your breath as it enters and leaves your body.

Let your breathing be slow and easy.

This time,

Hold your inhale for the count of three,

Two,

One.

And hold the exhale for the count of three,

Two,

One.

Feel the breath right down to your tailbone.

Begin in your own time,

Take three more long,

Slow,

Deep breaths,

Holding each inhale and exhale for the count of three.

And allow.

Now allow your breathing to return to its natural rhythm.

And draw your attention to the center of your chest.

Give yourself another deep breath and as you exhale,

Settle your awareness on the area of your heart.

Your heart center from where love,

Compassion,

Empathy,

Forgiveness,

And generosity arise.

Imagine a ray of light filling the entire heart area with golden warmth as you breathe in and out.

Feel this warmth deeply inside your chest.

Focus on the golden warmth and encourage feelings of love,

Compassion,

Empathy,

And unity with your attention on your heart center.

Focus the interconnectedness of all things,

All beings,

Nature,

The elements,

Everyone,

And everything.

Now bring your attention to what you feel grateful for.

Perhaps you feel gratitude for being alive or healthy or for the organs of the body which work tirelessly on your behalf.

Perhaps you're grateful for your heart beating or your ability to breathe or your cells replenishing themselves without you having to think about it.

Perhaps you're grateful for your senses,

The ability to taste delight,

Smell sweetness,

See the beauty,

Touch your loved one,

And hear melodies of nature.

Perhaps you're grateful for your hands that can hold and reach out and heal or your legs which allow you to travel through your life and stand up for yourself.

Perhaps you're grateful for the abundance and harmony of nature which provides nourishment for your body and soul.

Nature supports and surrounds you with water,

Space,

Air,

Light,

Earth,

Fire,

Sky,

Stars,

Stars,

Planets,

Trees,

Flowers,

Birds,

And it's all there for you to receive.

Now bring your attention to people who truly nourish you in your life and how they bless you with their presence.

Breathe through your heart center and imagine the presence of someone you love.

Feel the love you have for them,

The love they have for you,

And the love that you are.

With each breath you inhale and exhale.

It's your most gentle nature,

The softest,

Most peaceful side of you.

Breathe in soothing love and give it away each time you exhale.

See your loved one before you as they receive all this healing love energy.

Wrap them in a blanket of your love.

Now allow your love to grow,

To include all the people you know.

Allow it to expand and include your brothers and sisters,

All your relations,

And all the people you don't know.

Allow your expanding love to cover the world and embrace the creatures who share this planet with you.

Perhaps you're grateful for all of life and its beauty and diversity.

Include now gratitude for your own life and the universe and the compassionate creator of all.

Feel compassion for all beings,

Including yourself.

Let each exhalation begin to relax you more.

Letting you to open your heart like a flower unfolding its petals.

Know yourself as a kind,

Generous,

Loving human being,

Worthy of giving and receiving the unconditional love that renews your being.

Now bring to mind and heart more of what you are grateful for.

Perhaps it's your ability to choose or the freedom to think or speak or to live your life the way you choose.

Perhaps you're grateful for your freedom to imagine or to create.

Silently repeat the words,

Thank you,

Thank you.

You may follow the thank you with anything you're grateful for or simply pay attention to the feeling of gratitude and the sensations that feeling creates in your body.

Bring your attention back to your breathing,

Back to the inhale and the exhale.

Let your attention rest there on your breath.

Thankfully there's no在 I will now ring the bell to invite us back into this space.

Keep in your eyes closed.

Gently move your fingers and toes.

Keep your body relaxed.

And give yourself a deep breath.

When you're ready,

Open your eyes with a downward gaze.

Maintaining that inward focus.

When you're ready to engage,

Slowly open your eyes.

And carry this feeling of gratitude,

Peace,

And relaxation with you throughout your day.

Thank you.