Reflecting On Friends And Loved Ones To Cultivate Gratitude

Hello,

I'm Rae and welcome to today's guided meditation where we are going to cultivate deep gratitude and joy by reflecting on the people that we love and care about in our community.

Please find a comfortable position to sit or lie down,

Close your eyes and take a few deep breaths,

Allowing your body to relax.

Now bring to mind someone in your life that you love or care about.

This could be a family member,

A friend,

A barista at your favorite cafe,

A manager at work,

Your gym instructor,

Anyone who holds a special place in your heart.

Take a moment to imagine this person.

You can recall a recent moment with them that brought you peace and joy.

What kind of feeling does their presence bring to you?

Now bring to mind a specific quality or characteristic that you appreciate about this person.

It could be their kindness,

Their warmth,

Their intelligence,

Their humor.

Take a moment to focus on this quality.

Feel the warmth and gratitude that this brings to you.

How fortunate to have such a person in your life.

Perhaps you see this person for a few minutes each day or a few days each year.

Regardless,

Their place in your life is beautiful.

Keep feeling that warmth and let it stay with you.

For the next few breaths,

I want you to focus on that gratitude.

Feel your gratitude radiating out from your heart to the person you are thinking of.

Now bring to mind another person in your life that you love or care about.

We are going to repeat this same process,

First imagining them and their presence.

Now think about their qualities.

What qualities do you appreciate about this person?

Bring the gratitude you have and let it bring warmth to your heart.

Keep breathing in and out,

Exhaling your gratitude into the world.

Continue this process for as many people as you like.

We are going to take a few breaths here to allow you to think about those people in your community that bring you joy.

With each person,

Feel your heart expanding with love and gratitude.

As we finish today,

Take a few deep breaths and allow yourself to rest in the feeling of gratitude and joy.

Perhaps you too can emulate these qualities today and bring warmth to someone else's life.

Perhaps you can share with the people you thought of today about your deep gratitude you have for them and let them know of this warmth you feel.

When you are ready,

Open your eyes,

Exhale and have a beautiful rest of your day.