Welcome to this short gratitude meditation.
My name is Renee and I'll be guiding you through this meditation practice.
Where we aim to connect with that heartwarming feeling of deep appreciation.
In order to feel more present and more connected with the people around us.
Ideally we practice this on a daily basis.
Especially in moments that you may experience as challenging.
It allows us to focus more on the positive and will help us to find more contentment,
Optimism and happiness in life.
It is even said to improve our immune system.
So let's get started and find a comfortable seat.
Maybe on the chair or the floor.
Perhaps on the pillow.
Make sure that you feel really grounded through the sitting bones.
When you're ready take a deep breath in through the nose.
Roll your shoulders up towards the ears.
And exhale through the mouth.
Roll the shoulders back and down.
Really take a moment to settle in.
Allow the eyes to close.
And turn the gaze inwards.
Open up the ears and become aware of any sounds around you.
Notice the more subtle sounds.
And the ones that are a bit closer to you.
Then slowly shift your awareness to your body.
Start to scan the physical body from the crown of the hat down to the base of the spine.
Your seat.
Your foundation.
While you're scanning the physical body.
Perhaps you notice any sensations.
You may notice that you're holding tension in specific body parts.
Just observe whatever is present.
Whatever you're feeling.
Experiencing.
From that awareness of the physical body.
Bring your attention to the mental body.
Observe the movements of the mind.
Notice whether the mind is quiet or busy.
Perhaps you notice any emotions,
Feelings,
A general mood.
See if you can observe without judging.
Without creating a story in your mind.
Simply notice the thoughts that rise up.
From that awareness,
Shift your focus to your breath.
Observe its natural rhythm.
In and out the nose.
Try not to change the breath.
Finally allow it to flow naturally.
Observe where in the body can you feel the breath most.
Perhaps you notice a rising and falling sensation in the belly,
The chest.
With every inhale an expansion.
With every exhale a release.
Allow the breath to flow in its natural rhythm.
While you ask yourself,
Who or what do you appreciate most in your life?
Now you may notice that the mind becomes busy while it's searching for an answer.
See if you can simply stay with the question without actively seeking for the right answer.
Ask yourself again,
Who or what do you appreciate most in your life?
In this moment.
Right here.
Just notice what comes up when you ask yourself that question.
Again,
Notice the breath.
Notice the inhale and the exhale.
Try not to count the breath.
Try not to control the breath.
Just stay with that sensation.
With every cycle of breathing.
And then with the next exhale,
Let go of any focus.
Allow the mind to wander.
Bring the attention back to the physical body.
To the sitting bones,
Rooting down into the earth.
And from there,
Feel the spine long and strong,
The crown of the head reaching up towards the sky.
With a soft face and open heart.
Bring your hands to your chest and make that connection with your heart space.
And think of one thing that you are grateful for today.
It may be something very small.
See if you can connect with that deep feeling of appreciation.
And stay connected with that heartwarming sensation of gratitude throughout the rest of the day.
Then gently open your eyes and maybe take some time to write down the things that you are grateful for today.
Or write down your experience of this meditative practice.
Thank you for meditating with me.
My name is Renee.
And if you'd like to receive more of this content,
Feel free to contact me through Instagram.
Thank you and until next time.
