(Video) Gratitude Guided Meditation
Gratitude is the solution for fear and anger. Take a few moments to experience gratitude with this guided meditation.
Audio Transcript:
Good morning, afternoon or evening depending on when you are listening to this audio.
There is extensive research on the benefits of gratitude. Gratitude improves physical and psychological health. Gratitude enhances empathy and reduces aggression. Grateful people EVEN sleep better.
The beautiful thing about gratitude is that you cannot be angry and grateful at the same time.
You cannot experience fear and gratitude at the same time.
So, gratitude is the solution to both anger and fear.
Let’s take a few moments and revel in gratitude.
Wherever you are, take a comfortable seat.
If your legs are crossed, uncross them.
Feel your feet grounded to the earth.
Feel your spine straight and tall, but not rigid.
When you feel ready, gently begin to close the eyes.
As you close the eyes, focus on the breath.
On the inhale, balloon the belly out.
On the exhale, bring the belly in towards the spine.
Inhale, balloon the belly out AND
On the exhale, bring the belly in towards the spine, almost as if you are giving yourself a hug with the abdomen.
As you begin to breathe deeply and slowly, bring your attention and awareness to a person, being or thing that you are grateful for.
Think of this person, being or thing and allow yourself to feel gratitude.
Hear what you hear, see what you see and feel what you feel when you allow yourself to be fully grateful for this person, this being or anything that is coming up for you in this moment.
If you are struggling to find something to be grateful for, you can always return to the basics, running hot water, food on the table. There is so much to be grateful for.
Allow yourself to feel gratitude in each cell of the body as you think of this person, being or thing and maybe you find that your lips are turned upwards in a smile.
That’s right, you are feeling a deep sense of gratitude.
Taking a deep breath
As you inhale, balloon the belly out
As you exhale, bring the belly in towards the spine
Take a moment to think of another person, being or thing to be grateful for.
Allow yourself to feel gratitude in each cell of the body as you think of this person, being or thing.
Revel here. Revel here in gratitude. Hear what you hear, see what you see, feel what you feel as you allow yourself to bathe deeply and fully in gratitude.
As you begin to gently move the fingers and toes, know that you can transfer this feeling of gratitude into every interaction you have today.
You can take this feeling of gratitude into each task you do today.
This energetic feeling of gratitude can be transferred to any situation where you are fearful.
This energetic feeling of well-being and gratitude can be transferred to any situation where you are angry or even frustrated.
Remember you cannot experience gratitude with anger or with fear at the same time.
So, allow yourself to be in and with Gratitude as often as you can for the rest of the morning, day or evening.
