Gratitude Guided Meditation

A guided meditation for giving gratitude.

Find a quiet place.

Get your lie in a comfortable position.

If you choose to lie in Shavasana,

Ensure that your lower back is relaxed and that your spine is straight.

Extend your legs out,

Feet about a foot apart.

Hands extended out to the sides,

Palms up.

Let your shoulder blades relax and flatten,

Sinking into the floor.

Close your eyes.

Relax your body.

Keeping your attention on your breath,

Take a nice deep breath all the way in and all the way out.

As you inhale,

Notice your chest rise.

As you exhale,

Notice your chest sink.

Inhaling,

Thinking let,

And exhaling,

Thinking go.

Letting go of any stresses or tensions and giving your body and mind permission to relax.

And just be.

If at any time your attention wanders,

Bringing it back to your breath,

Thinking let as you inhale and go as you exhale.

The aim of spiritual life is to awaken a joyful freedom,

A compassionate heart in spite of the pressure.

Gratitude is a gracious acknowledgement of all that sustains us.

A bow to our blessings,

Large and small.

An appreciation of the moments of good fortune that sustain our life every day.

We have so much to be grateful for.

Let your body relax and open.

Feel any current thoughts drift away and release.

Let your breath be calm and natural.

Letting your chest lightly rise as you inhale and sink as you exhale.

Begin the practice of gratitude by feeling grateful for all of the wonderful things in your life.

In each life,

There will be tough times and hard things to deal with.

Put those aside for a moment as we focus on all of the wonderful people and events that have brought you to today.

Let yourself begin to acknowledge all that has supported you.

I give gratitude for my safety and well-being.

I give gratitude for the health and body that I've been given.

I give gratitude for my family and friends.

I give gratitude for the community that I have been given.

I give gratitude for the teachings and lessons that have brought me to this place in my life.

I give gratitude for Mother Nature and this earth that we have to live on.

May we continue to treat it with kindness and care.

I give the utmost gratitude for the life that I have been given.

Continue to breathe gently.

As we are grateful for our blessings,

We can also send out light and love and gratefulness to others.

As you continue to breathe gently,

Think of someone you deeply care about.

Imagine them and see all of their love and joy.

As we breathe here,

With each inhalation and exhalation,

Offer them your gratitude.

May you be peaceful.

May you experience joy and happiness.

May you have good health and be well in body,

Mind and spirit.

May you continue to have a compassionate heart,

Sending them love and light.

Continue to breathe gently.

As we send out gratitude,

Bring to mind someone that needs your love and caring.

It could be someone you know personally or even someone across the world.

It could even be a perceived enemy.

As you continue to breathe gently,

Offer them gratitude,

Love and light.

May you be peaceful.

May you experience joy and happiness.

May you have good health and be well in body,

Mind and spirit.

May you continue to have a compassionate heart,

Sending them love and light.

Continue to breathe gently.

Sending gratitude,

Love,

Joy and light surround you.

Breathe here for a few moments.

Begin to move your toes and your fingers as you take a nice deep breath in all the way.

Exhale all the way.

If you're in Shavasana,

Take another deep breath in,

Reach your arms overhead and exhale.

When you are ready,

You can start to bring your knees up towards your chest,

Giving them a nice hug.

As you slightly rock side to side,

Giving your lower back a nice massage.

When you are ready,

Roll over to your right side,

Relaxing into your recovery position,

Cradling your head under your arm.

As you take your last few moments to yourself here,

Inhale,

Bringing in new breath.

Exhale,

Releasing old breath in any stresses or tensions that no longer serve you.

Feel connected,

Light and free.

Rest here a few moments.

When you are ready,

Use your hands to push yourself up to sitting,

Finding a straight spine.

Close your eyes for a few moments.

Namaste.