Gratitude and Thankfulness: 10-Minuted Daily Guided Meditation (DAY 1)


Hello and welcome to Michelle’s Sanctuary.
I am Michelle and you are listening to a guided ten-minute daily meditation for
gratitude that may be listened to on its own or as part of seven-day meditation
series at any point of the day that works best for you. This meditation will
give you guidance and set your intentions for your waking hours.You
will find yourself more connected to yourself in the present moment. So find a
quiet place and feel free to close your eyes. Feeling safe and relaxed. Tuning in
to your breath as you exhale all the air from your lungs. Taking the chance to
just sigh if it feels right. Shaking out your hands and your head and limbs to
feel a loosening all over. And you may inhale for the count of three and exhale
to the count of six. Inhaling for three and exhaling for six.
Doing whatever rhythm feels best for you whatever feels right as this is your
journey and your time. You can return the breath to normal as you think of the
first thing that comes to mind when you hear the word gratitude. A loved one, a
ritual you have, a pet… Noticing how all the things you are grateful for can
appear in a steady stream of good feelings and sense memory when you focus
your attention towards feeling thankful. And this powerful tool may come in handy
throughout the day, whenever you find yourself with worry or anxiety, you may
run down the checklist of all you are thankful for. Just feeling the warmth
radiating through your body and energizing you from the crown of your
head to your heart center and solar plexus all the way down to the tips of
your toes. Knowing that every moment you take to focus on the remarkable bounty
of thankfulness within that you are healing and strengthening your heart. Science has proven that you will
experience less inflammation in the body, decreasing cortisol and increasing
oxytocin as you inhale and exhale and simply say thank you.
You may find that writing down your gratitude each day can enhance the
experience and allow the domino effect of gratitude to cascade over you and
tranquilize anxiety and worry and even expectations. Because everything is okay.
You are well and cared for, right now. Safe and aligned with the moment as you
inhale and exhale. Feeling grateful that you have this knowledge of how to
improve your immune system and even receive a better night’s sleep. As you
inhale and exhale, focusing on the idea of thankfulness for everything. Thinking
of the game or challenge that comes out of finding gratitude in blessings as
well as in challenges. Saying thank you even when the tide changes towards
strife. Letting go of resistance to things you cannot change. As Maya Angelou once said, “If you don’t
like something, change it. If you can’t change- it change your attitude.” Saying “thank you “… feeling gratitude and
even pretending to feel thanks when you may wish things were another
way still has the healing effects. The repetition of this simple act, thank you,
is like a tonic that may reprieve the tension like a cooling water on a hot
day. Bringing reprieve. Bringing peace and bringing you all the health benefits to
live your best life. As you inhale and exhale, taking the time right now just a
little wash of gratitude fall all over you. Thankful for your breath. For the
moment to take the time for yourself. Time that you deserve. Thankful for
coming this far. You have already overcome so much and you have
accomplished many things to get to this moment in time. Thank yourself for being
you. And you may gently wiggle your fingers and toes as you turn back to the
world outside, remembering throughout the day to say
thank you before a knee-jerk response or any other negative reaction or
frustration about what is, preemptively just say, “thank you.” Feeling free to even
smile or laugh. If it feels silly to do this or if your mind tells you it may be
futile… easier to not question or fight the practices that bring you grace and
peace because it is stillness and bliss that you most seek. And because this is
the case, you will consciously make the choices that lead you towards ease and
gratitude. You are in control of you. You may not be able to control all that is
around you but you can control how you react. And again wiggling your fingers and toes.
Stretching your arms overhead like the first stretch of the day, you may flutter
open your eyes if you are ready take a deep breath and sigh it out and say,
“thank you.”


4 Responses

  1. Michelle's Sanctuary: Sleep Stories & Meditations

    April 15, 2018 4:49 am

    This is Day 1 of a 7 day meditation series that may serve to set a daily intention, to energize and to re-focus, and to take ten minutes just for yourself. With gratitude and taking note of every small (or even big) thing in your life that you are thankful for, the strife and anxiety may melt away into the background. The mind can only hold one thought at a time and a thought of gratitude is scientifically proven to have long-lasting health benefits. Enjoy! Take the time that you deserve.

  2. Just Love

    April 15, 2018 6:10 am

    I am grateful for this video/7-day series. In addition, I'm committed to fulfilling all 7 days.

  3. Pamela Walker

    March 30, 2019 1:39 pm

    Bless your heart @MichellesSanctuary #MichellesSanctuary for this video. I start and end every day with this 🤗 I am very GREATFUL for you and your beautiful videos 💕


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