Start with Gratitude – 10-Minute Meditation to Feel Thankful Inside Out

Mindfulness Meditation

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In the liminal space where breath meets consciousness, where the chaos of modern life dissolves into crystalline awareness, a profound awakening awaits. Welcome to Mindfulness Meditation — an odyssey through the landscapes of inner peace, where ancient wisdom merges with cutting-edge mental health and support methodologies to create a sanctuary for every soul yearning to reduce stress and discover their authentic power.

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Episode Transcript

Speaker 1 (00:01):
Morning meditation for gratitude. Begin this meditation immediately upon awakening,
before you start the rest of your day. Begin by
sitting up tall and proud. You can even do this
while still in bed, and bring your palms to your heart.

(00:25):
When you're ready, close your eyes and begin by taking
a deep breath directly into your heart center. Breathe in
and out from your heart, imagining the air flowing in
and out from this area of your body while your

(00:47):
palms rest lovingly on your heart center. In your heart
and in your mind, you begin to feel deep appreciation

(01:12):
for yet another beautiful day. Let your breathing be soft, easy,
and gentle. Imagine that the air flowing into your heart

(01:34):
symbolizes deep gratitude. On every in breath you welcome gratitude in,
and on every outbreath you send it out from your heart,

(01:56):
breathing in appreciation and sending out appreciation. And in this moment,
it's not that you are choosing any one particular thing
to be grateful for. For indeed, in this moment, you

(02:18):
just embody the feeling of gratitude just for the sake
of feeling gratitude, feeling it flood within every cell in
your body. And as these feelings build, repeat this in

(02:52):
your mind. I am grateful for another day. I welcome
and the beauty and the joy the stay will bring.
And as you keep breathing in gratitude and sending it out,

(03:13):
continue to repeat these thoughts in your mind. I am
ready for everything that is of my highest, most loving
good to come to me today. Let the gratitude that's

(03:35):
flowing in and out of your heart continue to build,
entering with every unbreath, exiting with every outbreath. While you

(03:57):
continue breathing this way, feeling the gratitude grow again, repeat
the following statement in your mind and feel it in
your heart. I am ready to be of service today.

(04:20):
I am ready to use my heart wisely. I am
ready to stay connected to my deepest truth. I am
ready to spread this feeling I'm experiencing now everywhere I go.

(04:49):
This gratitude fuels me, It lifts me up and helps
me serve. And I welcome in even more feelings of
gratitude all throughout the day, with your hands still on
your heart, breathing extra deeply, and this time hold your

(05:11):
breath at the top as you let these feelings build.
On your next exhale, let it go with a sigh
and really imagine the gratitude in your heart spreading out
to the world around you. At the end of that breath,
returned to breathing at a regular pace for you, and

(05:37):
let your palms rest in your lap facing upwards. You
may notice that they are tingling. Feel the fullness of

(05:59):
this moment, and as those feelings of gratitude that you've
generated within and around you continue to circulate, fueling every
single cell in your body and radiating all around you.

(06:24):
Gratitude isn't just about the feeling. It's also about the
inspired action that you take in response to the feeling.
What inspired action is arriving to you now? This may

(06:44):
come as an idea, a thought, and emotion. Just be
open and now, with this inspired idea in mind, let

(07:07):
yourself feel even more gratitude for the fact that you
have received an inspired idea, no matter how big or small.
Today you send gratitude to everything, no matter how seemingly

(07:28):
insignificant or important it may be. You set the intention
now to be truly connected to feelings of gratitude all
throughout the day, and with this intention set begin to

(07:55):
bring awareness to the very top of your head. This
is the area known as your crown chakra. You may
sense a tingling here and with your awareness there. Additionally,
bring awareness to the base of your spine in the

(08:18):
area known as your root chakra. Feel the aliveness of
both of these energy centers as you send the feelings
of gratitude you've generated both to your crown chakra and

(08:40):
to your root chakra, saying thank you, I appreciate you.
And as you do this, you feel yourself creating a
safe container top of your head to the base of

(09:01):
your spine, protecting you in a shell of gratitude. Take
along deep in hell and hold your breath at the
top as you let that feeling build one more time,

(09:28):
and when you're ready, let it go with a sigh.
At the end of that breath, begins to roll your shoulders,
wiggle your fingers and your toes, and when you're ready,
open your eyes, w