Meditation Mountain - 20 Minute Gratitude Meditation ~ How to be Grateful

Episode Date: February 23, 2021

This 20 minute guided gratitude meditation is for anyone looking for ways to become more grateful in their life. How to be grateful for the good and bad in our lives isn't always easy so here are some simple gratitude techniques for you to try. Gratitude meditations are becoming more and more popular for a good reason. Learning how to be grateful for everything we have on a daily basis is something that can give us perspective in our lives during tough times. Guided gratitude meditations that focus on visualizations and gratitude affirmations help us picture within our mind the exact things we are grateful for within our lives. We may be grateful for friends and family, a healthy body, or just a brand new day. But taking a few moments as we do during this meditation for gratitude and thinking positively about our lives gives us a different frame of mind, a more positive energy and a deeper sense of calm internally about our external world. It doesn't take long to develop a deeper sense of gratitude. That's why we created this 20 minute guided meditation, because in order to develop your mindfulness and build positive energy, following a gratitude meditation is more about the regularity of the practice. Daily gratitude exercises are the way to increase your gratefulness over time so taking a few minutes on a regular basis and following some gratitude techniques as we do in this meditation is one of the fastest ways to both feel and project a greater sense of gratitude in your everyday life. Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to Meditation Mountain. Today's meditation is centered around gratitude. Acknowledging gratitude is a very important life blessing. Each time that we pause and take several moments to feel grateful, we are changing our lives for the better. Find a place where you can sit or lay down. ensuring you will not be disturbed for the duration of this session. Adjust your position so that you are able to fully relax and all of your muscles can let go.

You can move at any time during this session in order to give you maximum comfort. Allow your eyes to gently close. noticing how good it feels to have this time set aside just for you take a nice big deep breath in at your own pace take another deep breath in and bring into your mind the feeling of gratitude Now notice, where in your body is the feeling of gratitude expressed? Do you feel it rise in your heart? Perhaps your abdomen, wherever you feel these sensations, study the quality of them. Are they subtle or strong?

You may feel grateful for something you have. Bring into your mind those objects. you are grateful for, such as your house and your bed. Breathe deeply into your thoughts as you imagine these things. As you exhale, whisper to yourself, thank you. Express gratitude for those you know, allow this person, people, and even animals, to eyes in your mind, see them clearly. Breathe deeply into your imagination. Perhaps you can even hear how they sound as you breathe out. Whisper to yourself. Thank you. Become grateful for yourself,

your health, your wisdom, your kindness. Be grateful for those times. you stood up for yourself or for someone else be grateful for your ability to love others breathe in deeply imagining that you can give yourself a big hug and whisper thank you now express gratitude even for the smallest things whatever small things pop in your mind now. Be grateful for them. Breathe in again. Feeling the importance of even the little things. And exhale, whispering to yourself. Thank you. Take a nice breath in and be grateful for your breath, bringing you life. Letting your breath go. Your body. sinking deeper into relaxation practice the art of gratitude little by little gracious grateful

gratitude let's be grateful for the air in our lungs and how it literally gives us life take several deep and relaxing brats breathe in your body with air. Breathe out. Say to yourself. I am grateful. Breathe in. Expanding as much as you can.

Breathe out. Contracting. I am grateful. Allow the breath to relax you. Breathe in. Feeling energized by oxygen. Relaxingly. Breathe out.

I am grateful. If you can, notice every sensation related to the breath. Notice first the air coming into your nose. How does it feel? Is it cool as it passes through? Feel the sensations when you breathe. And notice how the air passes through quickly when you breathe deeper. Now slow down your breath.

Focusing on how gently the air passes through your nose. Can you still sense the feeling of the air? Bring awareness to the air, passing down into the lungs. How far down your neck can you sense the coolness of the air? Each tiny molecule of oxygen is aiding in your very life. Imagine that you can extend gratitude to the oxygen itself. It is always there for you to access through your breath whenever you need to breathe in deeply and as you breathe out, say, thank you.

relax, breathe in fully, breathe out, and say, thank you, feeling deeply relaxed. Breathe in again, feeling appreciation towards the breathing process. Let it go and say, thank you. Notice how relaxed you feel right now. The air is so giving and we can access the goodness of the breath at any time by breathing deeply and fully being grateful for each breath relax your mind now by allowing it to wander not focusing on anything in particular experience what comes up naturally for you Bring into your thoughts again, things you are grateful for. What do you notice your mind thinks about?

With each thing that pops into your conscious awareness, smile just a bit and feel the appreciation for these things you are imagining. It could be an experience, a person, an object, or an accomplishment. whatever comes up is fine. So, say to yourself now, thank you. Breathe in deeply. Allow the exhale to relax you. And remember to gratitude for your breath again.

Now bring about feelings of gratitude. Towards those who love you and care for you, let images of these wonderful people. appear in your mind. See their smiles and feel yourself smiling in this vision. Clearly see them doing things for you that you are grateful for. Thank them and hug them, knowing that they expect nothing in return from you. Except love. Also be grateful for what you can provide for these people, especially when they ask for your help with something. Breathe in and out and say,

thank you for a few moments. Give recognition to these people who share love with you and honor them. Continue to take some more deep breaths in and out, fully relaxing into this breath. today. Remembering to show and feel your appreciation and gratitude for all the good in your life. With this piece, with this new found gratitude, begin to slowly become aware of the space around you. Wiggle your fingers and toes and very gently.

Softly, open your eyes. This concludes our practice today.