This is a 10 minute gratitude meditation,
A great way to boost your mood and bring in a sense of abundance.
Settling into that comfy position,
The most important part of meditation is to feel as relaxed as possible.
And when you're ready,
Close the eyes.
We'll begin by taking three cleansing breaths,
In through the nose and out through the mouth.
As you breathe in,
Feel the temperature of the air as it changes from cool on the inhale to a warmer exhale.
Now we'll take your deepest inhale.
Looking at the top for five,
Four,
Three,
Two,
One and exhale any stresses of the day.
Begin to notice how your body feels.
We'll start to soften every muscle around the eyes.
Guiding your awareness down as you soften every muscle in the neck,
Shoulders,
Down the arms and into the hands and fingers.
Allow the body to calm as you scan down the back into the hips,
Legs,
Ankles and feet.
And as you feel the entire body here,
Give yourself permission to fully let go.
Turning your awareness to the heart.
When you feel it gently beating.
It does this all day long to keep us alive.
As you breathe in deep into your heart,
Feel gratitude for this gift.
For as long as it beats,
We live.
What love have you felt because of this heart?
This source of joy and inner wisdom.
What a gift to have this precious heart.
At any time when thoughts or distractions arise,
We'll simply label it thinking and keep coming back to that feeling of the heart beating.
And I begin to recall one moment in your life that you can feel deeply grateful for.
It could be a time when someone did something really kind for you.
A gift,
A gesture.
A time you remember falling in love.
It could be playing with a pet or a child.
Take a step into that moment as if you were there now.
Hear what you heard,
See what you saw and feel what you felt.
Notice the feeling of gratitude in your heart.
If it had a color,
What color would it be?
Does the feeling of gratitude move or is it solid?
Does it glow or sparkle?
And with every in-breath,
Allow this energy to grow,
To double in size.
And as you recall how precious that moment was,
All the feelings of joy,
Peace,
Love breathed all into the heart and allow it to grow.
Allow it to double in size.
And now recall a second moment you can feel deeply grateful for.
It might be spending time with a loved one,
A friend who makes you laugh.
A time in nature watching a beautiful sunset.
Breathe it in as if it were happening right now.
Breathing in,
Sensing all those feelings,
Joy,
Love,
Gratitude.
And as you exhale,
Allow those feelings to absorb into every cell.
This moment that made your soul fill with joy,
Allow it to fill your entire body like a beaming light,
Straight from your heart and filling the entire body.
And as you let that light beam,
Become aware that this sense of gratitude is always in your heart.
It's always here for you whenever you need it.
You just need to remember where to look.
We'll take three deep cleansing breaths,
Filling the lungs with fresh oxygen and exhaling fully.
Breathing deeply and exhaling fully.
One final breath,
Your biggest inhale and let it go.
With your eyes still closed,
Breathing at your natural pace,
Notice any sensation around the body and the areas where your legs meet the cushion or chair.
Thank you for taking the time to give yourself the gift of gratitude.
This is a state we can grow and nourish every day.
So it becomes more powerful,
More automatic.
It becomes your nature.
I'd like to close with this quote from Buddha.
Every morning we are born again.
What we do today is what matters most.
Spécial sign of this state.
You
