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Gratitude Meditation for Resilience

This gratitude meditation script guides the user through a 10 step process to cultivate feelings of gratitude. It involves focusing on slow deep breathing, relaxing the body, bringing attention to the heart center, thinking of people and things to feel grateful for, and noticing how gratitude expands outwards and fills the body. The overall goal is to build resilience through developing an attitude of gratitude.

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Apurava
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447 views1 page

Gratitude Meditation for Resilience

This gratitude meditation script guides the user through a 10 step process to cultivate feelings of gratitude. It involves focusing on slow deep breathing, relaxing the body, bringing attention to the heart center, thinking of people and things to feel grateful for, and noticing how gratitude expands outwards and fills the body. The overall goal is to build resilience through developing an attitude of gratitude.

Uploaded by

Apurava
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Gratitude Meditation Script

Build your “resilience muscle” through gratitude in this meditation.

1. 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.
2. 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.
3. On your next exhale, settle your attention to the area around your heart. Focus on the
feelings of love, compassion, empathy, forgiveness.
4. With your attention on your heart center, bring to mind something or someone you are
grateful for.
5. As you continue with your easy, relaxed breathing, perhaps you feel gratitude for being
alive, or healthy.
6. Perhaps you are grateful for the abundance of nature that produces food to nourish
your body, and beautiful scenery to nourish your soul.
7. Bring your attention to people who truly nourish you in your life and how they bless you
with their presence.
8. Feel gratitude for your own life and the many gifts you have been blessed with.
9. 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.
10. And now, even as you return your attention to your breath, let your body remember the
sensations of your gratitude.

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