This article will explain what a gratitude meditation script is and how it can help us shift our focus to things that we have in life and hence not focus on our problems. The article will also collect various meditation scripts related to being grateful so the readers have a better understanding of the topic.
Gratitude Meditation Scripts – What Are They?
Gratitude Meditation Scripts refer to scripts that people can read during meditation to feel better; these scripts are focused on helping the person be grateful for what they have in life. These scripts operate on the philosophy and belief that if a person counts their blessings then they will realize how blessed they truly are and hence they will focus less on their problems and more on what they have.
There are many meditation scripts available however, in this article we will specifically focus on meditation scripts that help inculcate gratitude in a human being. These scripts are usually read in accordance with various exercises or yoga poses.
Gratitude meditation scripts can be of various durations; they can be 3 minutes, 5 minutes, 10 minutes or even longer. You can either read these scripts or put on a youtube video and repeat what the person says in the video while meditating in a peaceful and quiet environment.
In this article, we will list down various meditation scripts focusing on gratitude.
The Best Gratitude Meditation Scripts – Top 5
In this section, we will collect various gratitude meditation scripts from the internet! Some of these guide you on how to fall asleep or relax while others are meant to be mantras that you repeat!
A 5 Minute Guide On How To Fall Asleep By Being Grateful!
This is a great meditation to do at the beginning of the day, or very end.
Turn off your phone and free yourself of interruptions.
Please don’t listen to this recording while you are driving.
Either sit or lie down, whatever is most comfortable.
Now close your eyes.
Take a long slow, deep breath in and slowly exhale.
Feel any tension melting away as you gradually relax deeper with each breath.
Take another long slow, deep breath in and exhale.
Feel yourself drifting into a state of deep relaxation.
Continue to breathe slowly and gently as you bring your awareness to the top of your head.
Picture a warm, loving golden light spreading from the top of your head down to your toes.
Feel your muscles relax as the light washes over you, surrounding and protecting you.
Take a few more deep breaths and relax deeply.
In this safe, relaxed state reflect on all the things you’re grateful for: loved ones, breath in your lungs, sunshine, fresh air, the tasty dinner you had that evening, a nice compliment from a coworker—whatever comes to mind.
As each gratitude appears, visualize yourself saying the words thank you to each.
Picture the person you’re grateful for standing in front of you tell them how grateful you are for them and why.
Try to make the image and feeling as real as you can.
Taste the delicious apple you ate for lunch and say thank you to it.
If you’re having a difficult time coming up with gratitudes, ask God, a higher power, or the highest part of yourself to reveal them to you.
Now, allow the feeling of deep gratitude to come into your body.
Notice where in your body the feeling is.
Take a few deep breaths and allow this feeling to expand.
Enjoy the pleasant feeling gratitude gives you, and feel it washing away your tension and negativity.
You can remain in this relaxed state as long as you like.
When you’re ready, end your gratitude meditation with the following affirmation:
Thank you for the many blessings I have been bestowed with. May these blessings multiply as I continue to notice and give thanks for them. Thank you universe. Amen.
Now, wiggle your toes and fingers, open your eyes and give yourself a few moments to adjust.
Bring that feeling of gratitude with you as you go through your day, or drift off to sleep.
Being Grateful – A Guide On How To Relax
Build your “resilience muscle” through gratitude in this meditation.
- Take some time to place yourself in a comfortable position. Take a few deep breaths and let your chest rise and fall with each inhalation and exhalation. When you are ready, let your eyes drift closed.
- As you continue to breathe slowly and deeply, let your attention rest gently on your breath. Feeling the movement as it enters and exits your body. Each time you exhale, let go of any tension. Relax your face, your shoulders, your belly, your legs.
- On your next exhale, settle your attention to the area around your heart. Focus on the feelings of love, compassion, empathy, forgiveness.
- With your attention on your heart center, bring to mind something or someone you are grateful for.
- As you continue with your easy, relaxed breathing, perhaps you feel gratitude for being alive, or healthy.
- Perhaps you are grateful for the abundance of nature that produces food to nourish
your body, and beautiful scenery to nourish your soul.
- Bring your attention to people who truly nourish you in your life and how they bless you with their presence.
- Feel gratitude for your own life and the many gifts you have been blessed with.
- Now bring your attention to how this gratitude feels in the area around your heart. With each inhale, let this feeling grow outwards. Expanding to fill your chest, your arms and hands, your legs and feet. With each inhale this feeling grows, filling you up.
- And now, even as you return your attention to your breath, let your body remember the
sensations of your gratitude.
Short Mantras – Gratitude
This section is not a script as such, but rather a short collection of gratitude mantras that you can repeat to yourself throughout the day to remind yourself to be present and kind:
- “I give thanks for my family.”
- “I give thanks for my health.”
- “I give thanks for my sight and hearing.”
- “I give thanks for the clothes on my back.”
- “I give thanks for the food on my plate.”
- “I give thanks for this day.”
The Little Things – Remember To Be Thankful
I want you to take a moment to think of all the little things that make up your life. I would like you to sit comfortably or maybe even lie down. I want you to take your mind off your physical body completely and focus on this list, this mental list.
You can keep your eyes open, or close them if it helps you see the list better. On your list, begin to write down the things you are grateful for, no matter how small and how insignificant they might seem to you right now. Write down three things that made you smile today. One. Two. Three.
Now I want you to write down three more things that made you smile this week. One. Two. Three.
And now think of three memories that make you smile every time you think about them. One. Two. Three.
Now I want you to open your eyes and feel the smile on your face. And now you have one more thing that made you smile to be grateful for tomorrow.
How To Get Rid Of Stress To Relax
Follow these instructions!
I want you to close your eyes and feel your spirit gently float upwards, looser and looser until the only thing grounding you to your body is a thin thread. Allow the thread to hold you, gently, but do not try to come back down. Instead, while you’re up here, hovering just above your body, bring your awareness to what you see. Observe your body as it is and think about this person beneath you. About what drives them. What scares them. What angers them. Think of how often this person has felt these things in the past week and why.
I want you to pluck each stressor and each petty annoyance from this body and roll them up in your hands into a ball. No matter how big or how small the thing is, I want you to take it and roll it until the body below is completely free of stress.
Now, I want you to take in a deep breath through the nose and feel it fill you. As you breathe out, I want you to throw the ball away, as far as you can and watch it disappear. Now, I want you to count to ten and slowly bring yourself back into the body.
This article took a look at what gratitude meditation scripts are and why they are useful. The article then listed a number of meditation scripts that are quite popular and focus on meditation.