Friday, 10 January 2014

Gratitude Meditation

Gratitude is feeling thankful.
Gratitude is an emotion of connectedness, which reminds us we are part of a larger universe with all living things.
The habit of gratitude can greatly help with feelings of inner peace, increase mindfulness, and attract more good into our lives.
Gratitude connects us to the present moment.
Gratitude uplifts our spirits and feeds our hearts.
Gratitude opens the heart and activates positive emotion centers in the brain.  Regular practice of gratitude can change the way our brain neurons fire into more positive automatic patterns.
Gratitude habits and rituals of giving thanks have been passed down through cultures all over the world.
Gratitude can help during times of stress or panic- thinking of all the hard times you have already overcome and all the good you already have in your life can be reassuring.

How to develop an attitude of gratitude
*Start a daily Gratitude Journal of things you are thankful for. This could be items, experiences, life changes, emotions, people, anything you wish.
At the start of every day think about 3 things that you are thankful for, this encourages a positive start to the day and invites in the good things you are grateful for.
At the end of every day write down 3 things you are thankful for receiving/happening that day.
*Gratitude Affirmations: Keep a box of gratitude affirmations and pull one every day.

*Gratitude Mindfulness: Be aware throughout the day of all the things you are thankful for, especially the things you might take for granted. Even your bills- be thankful that you have been entrusted to receive bills. 

Gratitude Meditation Script
Here is the script I used for the Gratitude Meditation Session on 4th December.
**Think about something in your life you are very grateful for, think about where you can feel that in your body**

I will be bringing your awareness to things in your life that you are thankful for.
Just give gratitude the chance to come up naturally. And when it comes up just let yourself sink into the feeling, surrender to it. Notice how it feels in your body, how your energy feels. And if it doesn’t come up that’s ok, you don’t need to try to make yourself feel it. Just surrender to your heart not your head.
So lets flash through all aspects of your life that you might be grateful for.
Firstly bring your awareness to your breath, as you inhale and as you exhale and the fact that each of these breaths gives you life.
Then, be aware of your heart beating, pulsing, filling with love and compassion and peace, and flowing that back out.
Bring your awareness to your eyes, that let you see colour, faces, smiles, nature, the sunrise, the sunset, the rainbow, the moon and the stars, yourself in the mirror.
Bring your awareness to your ears, that beam in sound, music, laughter, the voices of those you love, the silence, the beautiful sounds of life.
Bring your awareness to your nose, that smells the ocean breeze, the aroma of sweet perfume, the flowers, the trees, newly cut grass, the wafting smells that come from the kitchen, cupcakes in the oven.
Bring your awareness to your lips and mouth, that tastes and savours and nourishes, kisses and speaks, that whispers, and sings.
Bring your awareness to your hands that hold and touch, and caress, and open and close, and applaud, and squeeze, the arms and shoulders that carry and hug and lift and stretch.
Our feet, our toes, the gift to wiggle them, transport you, walk, run, dangle, dance, kick, fold, leap and point.
What about your tears, your sorrows, in the strength that you seem to be able to muster, to make it through each day.
Bring your awareness to your abundance, your expansion, your evolution, your perspective shifts, the affluence and flow and empathy and love and light, and your ability to see growth, and potential in every moment.
Now just breathe and feel more grace, and ease.
And now experience the warmth, love and compassion that gratitude brings into your heart.
Drift your awareness to nurturing relationships in your life, the new ones and the older ones.
Material things that came to you unexpectedly, things that flow to you with great effort and commitment, hard work.
Think of love in your life, and your connection to those things that are sweet, and loving and honourable, and just feel right.
When we no longer take life for granted, we become grateful for everything that we have.
Just breathe and feel this flow. 


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