Welcome to Rose Guided Gratitude Meditation to count your blessings and brighten your outlook.
A wealth of research has been done on the benefits of gratitude,
And for good reason.
Time and time again,
Studies show that practicing gratitude has a huge impact on your overall happiness,
Positivity,
And emotional resilience.
As a way to bring about the best of both worlds of gratitude and meditation,
We'll practice the following guided meditation together.
It can be used to enhance your gratitude practice,
And can help you tremendously to find the blessings in your everyday life whenever you need to.
This is a great meditation to do at the beginning or end of the day.
Find a comfortable seat,
Or lie down,
Whatever's most comfortable.
Make sure your phone is away,
And you're free of any interruptions.
Make sure you have a long spine,
And gently close your eyes if you feel comfortable doing so.
Take a long,
Slow,
Deep breath in through your nose,
Filling up your belly,
Your chest,
Your cheekbones,
Taking a little bit more air,
And slowly exhale out your nose.
Continue breathing,
Like this,
In through your nose,
And out through either your nose or your mouth.
Gradually relax deeper with each breath.
Take another slow,
Long,
Deep breath in,
Then exhale.
Feel yourself drift into a deep state of relaxation.
Continue to breathe slowly and gently as you bring your awareness to the top of your head.
A warm,
Loving,
Golden light spread from the top of your head down to your toes,
For your muscles relax as the light washes over you,
Surrounding you,
And protecting you.
Take a few more deep breaths,
And relax deeply.
In this safe,
Relaxed state,
Reflect on all the things you're grateful for.
Your loved ones,
The breath in your lungs,
The love in your heart,
The sunshine outside,
The fresh air around you,
The tasty dinner you had yesterday or today,
A nice compliment from a coworker or friend,
Your favorite coffee or tea shop,
Whatever comes to mind as each object of gratitude appears.
Visualize yourself saying thank you to each thing,
Feeling your heart warm and expand and envelop your love.
Picture the person you're grateful for standing in front of you.
Tell them how grateful you are for them,
And why.
Really visualize this image,
Making it feel and look as real as you can.
Taste the delicious meal you ate for lunch and say thank you to it.
And if you're having a hard time coming up with things to be grateful for,
Ask a higher power or the highest part of yourself to reveal them to you now.
Allow this deep feeling of gratitude to come into your body.
Notice where this feeling is in your body.
Take a few deep breaths as you allow it to expand.
Enjoy the pleasant feeling gratitude gives you.
And feel it slowly start to wash away your tension and negativity.
You can remain in this relaxed state as long as you'd like.
And when you're ready,
End your gratitude meditation with the following affirmation.
Thank you for the many blessings I have been bestowed with.
May these blessings multiply as I continue to notice and give thanks for them.
Thank you,
Universe.
Lever your toes and your fingers,
Open your eyes,
And give yourself a few moments to adjust.
As you return back to the world around you,
Maintain this sense of gratitude within you.
Bring this feeling of gratitude with you as you go through your day or drift off to sleep.
Thank you so much for sharing your practice with me.
My name is Sasha Andronova,
And I thank you.
