“Gratitude turns what we have into enough.” – Anonymous
A keen look at this statement reveals the truth behind our everyday race to acquire and possess more. Sometimes it's important to stop running and simply feel grateful for what you already have. Gratefulness doesn't necessarily have to be an act of praying with folded hands before the Almighty. It can simply be an emotion that fills your heart with joy.
It can involve just a few minutes sitting with eyes closed every day. Not to pray, but to feel happy, satisfied and thankful for what you already have. A simple act that we call gratitude meditation. Because sometimes it is important to just "be" with yourself and feel grateful for who you are and what you have. If you do not know how to begin this beautiful journey, the guided gratitude meditation script below will help you.
Preparing For Gratitude Meditation
We have tried to simplify how to go about following this beautiful yet straightforward journey into ourselves, which we call gratitude meditation. We hope this helps you begin your journey. Of course, as you get better with regular practice, you can discover your own ways and techniques that work best for you. The ultimate aim is to feel connected and one with the universe.
- Seat yourself comfortably wherever you wish – on the floor or on a chair – whatever helps you feel relaxed. Make sure that your posture allows you to sit for a while without experiencing pain or discomfort.
- Choose a time that is the most convenient. Remember that this is your "me time" – the few minutes of the day that are yours to enjoy. Once you experience this beautiful meditation, you will agree. Do not be in a hurry to start and finish the act because you have to jump to something soon after. Keep a time when you know you will be unlikely to be distracted.
Gratitude Meditation Script
Once you are ready (you can take your own time with this), start the following steps listed below.
- Start relaxing your body slowly, starting with your shoulders, all the way down. You can keep your arms by the side of your knees, palms open and facing upward. Close your eyes and start taking slow and deep breaths in through the nose and exhaling out through the mouth.
- Once you feel relaxed and at ease with yourself, begin to draw your attention to the world around you – the people and situations both. Feel grateful for all of them. Experience the universe embracing you in its arms, making you feel that the world is a safe place.
- Now imagine embracing yourself, your mind, your body and your feelings. You need to stop right here to just feel and work with your own energy and nurture your passions – all that you love and feel strongly about.
- Imagine and feel the warmth of lit candles around you, taking them to be your guiding light, leading you on to the right path gently and carefully.
- It's natural to experience some negative emotions during meditation. These might arise over seemingly unachieved goals or desires. Accept them fully and feel grateful for even those because they exist to let you know that there are indeed other happy things to be thankful for. Take your mind towards them.
- Remind yourself that YOU have been gifted by the sense to feel, more than anything else. You can feel the world around, your emotions, the difference between good and bad – so feel grateful for this sense organ gifted by the Almighty.
- There is so much in the world around you to be thankful for, most importantly, a house – a place that you turn into a home with all the things and people you love. As you thank and feel grateful for your home, feel its warmth, the energy that surrounds you, and its positive vibes that keep you safe from the negative energy outside those four walls. Know that your home always has your back.
- This is also an ideal time to be grateful for all the things that you fail to notice around you, possibly because you may be engrossed in the crazy rat race of life. Take time to acknowledge their presence in the world, remember how they make you feel, and express gratitude for their existence.
In essence, it's all about acknowledging what’s around you. Both what you can see and what you can't (the divine) or fail to notice (because of busy routine). It's time we feel grateful for everything. And, it's also the time to remind yourself that the endless and persistent pursuit of this needs to be quietened. What we don't have needs to be ignored and what we already do needs to be acknowledged and expressed as gratitude.
This guided gratitude meditation script is only intended to be a 'help note' to begin this beautiful journey. Once you're on this path and become familiar with incorporating this routine into your daily life, you may choose your own ways to feel grateful to the higher power that exists. All that matters is that you know that you're already where you should be at this very moment. There's nothing left to search for. Now, is the time to feel grateful for what already exists.