Meditation 10: Gratitude: A Pathway to Joy
Hello, and welcome back to the meditation for depression series.
As we bring this meditation series to an end, give yourself a big congrats for the time you’ve taken in meditation and for the progress you’ve made. By now, you’re most likely going through your days with a greater awareness, living more in the present moment than in the past or the future. You’ve also been able to practice noting, an effective technique allowing you to become more of an observer of your thoughts. As such, you may be experiencing less feelings of depression and more feelings of peace. And you’ve started to tap into the power and vision of the true voice of your authentic self.
Now, today we’re going to continue to simply focus on the breath, noting and letting go any thoughts that arise, returning to the breath. In addition, we’re going to embrace gratitude as a pathway to reclaim the kind of life you really desire; a life filled with peace, joy, and love.
See, gratitude is a powerful energy that can open the heart and allow love, peace, and joy to freely flow in and out. Gratitude, or the giving of thanks for all things, is a way that you can live in the moment peacefully, and at the same time be attracting good things toward you. Think of gratitude as a boomerang; as you contemplate the good in your life and give thanks for it, you’re sending out a boomerang into the universe that attracts good thoughts and feelings, and that boomerang comes back to you, helping you feel more peaceful, happier, and loved.
So, let’s get started now with you settling in, getting yourself comfortable.
And when you’re ready, gently close your eyes, bringing your attention to your breath. Feel the weight of your body against whatever you’re sitting or lying on. Just be present with your body right now, scanning from head to toe making sure you are completely relaxed.
Now, take a couple of slow, deep breaths… in and out.. just melting away all tension. Forgetting about all external things and allowing yourself to just be…here…now.
Feeling relaxed, heart open to receive.
Returning your focus to your natural breath now, feeling the air as it inflates your lungs, gently letting it release. All is well right this moment. You feel good, relaxed and safe.
Now, bring your attention to your heart area. Your body’s power comes from within. Within you. It’s pulsating with an energy that is one of a kind. Now, envision just outside of your heart a ball of green light…swirling and twirling…hovering just outside of your heart. Now, open up your heart and invite that green light in…just let it infuse within you, swirling around, saturating every inch. Observe how it feels. You may feel your heart area get warm. You may be overcome with the emotion of joy…tears may flow…or you may simply smile, feeling very peaceful and loved.
(leave room for longer pause here)
The color green symbolizes abundance, harmony, and health. Know that as you continue to focus on your heart area, you are being infused with goodness, grace, joy…
Stay here for a few more moments.
Now, feeling yourself open up to a vast spaciousness, feel the feeling of gratitude fully.
Grateful for this moment, for peace, for the good in your life… think of those things that you are grateful for right now… perhaps it’s your loved ones, or a pet… your job…or health. If you wish, silently state what you are grateful for, while smiling at the same time.
I am grateful for the peace I feel.. I am grateful for this moment…and so on.
Take time to feel the emotion of gratitude…
Now, observe how as you open yourself to gratitude, you feel a sensation of happiness. You feel as if you’re heart area is expanding, making room for more love to come in…and flow out.
It feels good.
You feel good. Happy. Peaceful.
Stay here in this state of being, continuing to focus on your heart area in gratitude.
So, this feeling of peace and joy…it’s always been here. Often our thoughts and feelings can stress us into missing it, but know that this place, this space, is always available to you…and offering gratitude is a great way to access it. An attitude of gratitude is surely one path toward feeling the flow of joy…
Now, as we bring this meditation to an end, put your hand on your heart area. Feel that sensation of happiness and love. Feel it radiating out from your heart area into your hand. Your heart is full of love. Allow it, embrace it, and let it flow through you…
Now, gently bring your attention back to your breath. Take a deep breath. Inhale. Exhale.
One more time. Breathe in. breathe out.
Now, when you’re ready, gently open your eyes.
Notice how you’re feeling. Fully relaxed. Peaceful. Joyful. This is your natural state of being, a state that you can mindfully live in with intent and practice.
So, as you finish this meditation, make the intent that you will continue proactively exploring a better you. If you’ve found our time together useful, you might choose to incorporate meditation and mindfulness as a larger piece of your day.
As you keep forward momentum moving, remember the things you’ve learned here in the meditation for depression series. Things like noting when thoughts intrude the quiet space, returning focus to the anchor of breath. Taking mindfulness into your daily life, paying more attention to the present moment rather than the past of the future. And knowing that you can access your authentic state of joyful being anytime you wish, free from past challenges, using gratitude as a wonderful pathway.
Congratulations on empowering yourself through mindful living, and best of luck to you as you continue to create the kind of life you desire.
”Gratitude is a powerful energy that can open the heart and allow love, peace, and joy to freely flow in and out.