Gratitude Guided Meditation

0:00Welcome to this Gratitude and Mindfulness Meditation.

0:11Acknowledging gratitude is such an important blessing in life.

0:16Each time we pause and take a few moments to feel grateful, we are changing our lives

0:23for the better.

0:27Let's begin by breathing to be grateful for the air in our lungs and how it literally

0:34gives us life.

0:39Take several deep and relaxing breaths.

0:44Breathe in, filling your body with air.

0:49Breathe out, letting go.

0:54Say to yourself, I am grateful.

1:01Breathe in, expanding as much as you can.

1:06Breathe out, relax.

1:11I am grateful.

1:15Allow the breath to relax you.

1:20Breathe in, feeling energized by oxygen.

1:25Breathe out and relax.

1:28I am grateful.

1:31If you can, notice every sensation related to your breath.

1:38Notice first the air coming into your nose.

1:41How does it feel?

1:43Is it cool as it passes through?

1:47Feel the sensations when you breathe and notice how air passes through quickly when

1:53you breathe deeper.

2:01Now slow down your breath and focus on how gently the air passes through your nose.

2:09Can you still sense the feeling of the air?

2:16Become aware of the air passing down into the lungs.

2:22How far down your neck can you sense the coolness of the air?

2:30Each tiny molecule of oxygen is aiding in your very life.

2:36Showing gratitude to this process and how simple it can be and how soothing it can be.

2:52Breathe in deeply and as you breathe out, say thank you and relax.

3:03Breathe in fully, breathe out and say thank you.

3:10Feeling deeply relaxed.

3:23Breathe in again, feeling appreciation towards this breathing process.

3:30Let it go and say thank you.

3:37Appreciating the moments of silence in between each breath.

3:42If it wasn't for the silence, music would just be noise.

3:55Feel the moments of silence throughout your day.

4:06Notice how relaxed you feel right now.

4:10The air is so loving.

4:14We can all access the goodness of the breath freely at any time by breathing deeply and

4:21fully and being grateful for each breath.

4:30Relax your mind now by allowing it to wander.

4:37Bring into your thoughts only things you are grateful for.

4:45With each thing that pops into your conscious awareness, simply smile and feel the appreciation

4:52for this thing that you are seeing.

4:55It could be an experience, a person, an object, an accomplishment.

5:03Say to yourself now, thank you.

5:10Breathe in deeply and allow the exhale to relax you and remember the gratitude for your

5:20breath yet again.

5:47Keep a smile gently on your face and imagine again, someone or something you are truly

5:57grateful to have in your life.

6:05It is a blessing for you to be able to even have this thought and this emotion.

6:13Imagine the moments you would like to collect and feel nothing but joy for them.

6:21Immerse yourself with these feelings of love, joy, and gratitude.

6:29Breathe in and out and say, thank you.

6:35Sit now with these memories and experiences and emotions for a little bit.

7:05Now, bring about feelings of gratitude towards those who love you, care for you, support

7:21you, and are always there when you need them.

7:29Let images of these wonderful people appear in your mind.

7:34See their smiles and feel yourself smiling in this vision.

7:40Clearly see them doing things for you that you are so grateful for.

7:46Thank them.

7:48Imagine hugging them and know that they expect nothing in return from you except love.

7:59Also be grateful for what you can provide for these people, especially when they ask

8:04for your help with something.

8:09Breathe in and out and say, thank you.

8:23Being grateful for all that you have, material-wise, is also important.

8:31The simple conveniences of life that many people might not have.

8:39So right now, appreciate this recording that you are listening to and how it guides you

8:44into relaxation.

8:48Appreciate the warm bed or the couch that you lay on each day.

8:55Give thanks that you have shelter.

8:59You may have a car that gets you from place to place.

9:05Be thankful for the clothes you are wearing.

9:09Feel them upon your skin.

9:14Extend gratitude for all of your material items.

9:18They are such a blessing.

9:23Breathe in and out and say, thank you.

9:35Now, with gratitude for just a moment.

9:57Become grateful that you always manage.

10:00to eat good foods to nourish you each day feel gratitude for a food nourishing

10:10your body every day with nutrients and vitamins feel gratitude for your sense

10:19of taste and how many different foods there are out there you can experience

10:25on your palate breathe in and out and say thank you

10:37now imagine you are standing in front of a large and stunning mirror it has a

10:45giant frame that was hand carved and painted you can see your whole

10:52reflection in this mirror notice how you look and what you are wearing

11:01extend gratitude to yourself to your body to your soul to your smile be

11:12thankful for all you have done along this journey of life for others and for

11:19yourself you see your reflection standing with grace and appreciate the

11:30times that you have had the strength to carry you through difficult moments

11:39these strengths will allow you to offer assistance to others who may need you

11:48honor yourself be proud of yourself celebrate yourself open your heart to

11:58love yourself

12:01now hear yourself saying I am grateful for this moment breathe and relax I am

12:21so powerful I can achieve anything I set my mind to I am so grateful breathe

12:32and relax I joyfully embrace each new day with gratitude breathe and relax I

12:46am grateful for my dreams and desires because I know that they are manifesting

12:52right now breathe and relax I am worthy of being loved being happy and doing

13:02whatever brings me joy breathe and relax

13:11every day I am going to work on being more mindful of all the small blessings

13:17that I should be thankful for breathe and relax I am so grateful for

13:25discovering my power to create the reality I love breathe and relax I give

13:34thanks that my request has already been fulfilled breathe and relax I am always

13:44going to be able to find something to appreciate around me breathe and relax

13:53each day even if for a moment I am going to stop and be grateful for all of life's

14:01beauty breathe and relax my life may not be perfect but I choose to focus on the

14:13blessings and the privileges that I am grateful for breathe and relax I see

14:22improvements in myself and I am so grateful for them breathe and relax I

14:32live in a state of gratitude breathe and relax I am thankful for slow mornings

14:44for learning for growing for awareness for warmth for myself and my ability to

15:01build upon my strength breathe and relax I am grateful for my best friend I am

15:13grateful for the abundance in my life I am grateful now for the money that comes

15:22to me in increasing amounts from various sources in fun and enjoyable ways on a

15:29consistent basis thank you universe for the fun wealth joy and fulfillment that

15:41is on the way I have been so very blessed in this lifetime breathe and

15:49relax give thanks right now to anything and everything find a time in your day

16:02every day that you can set aside a minute or two to fully express the

16:08feelings of gratitude by doing so you are increasing prosperity for yourself

16:15and for the world

16:19namaste