This holiday, I propose that underneath all of the bustle, challenges and merriment, we create a foundation of GRATITUDE.

The definition of gratitude is ‘the quality of being thankful; readiness to show appreciation for and to return kindness.’

Harvard Health stated, “In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.”

Let’s be clear, gratitude is not a denial of other feelings, but a willingness to recognize appreciation, even when things are difficult.

It is a way to not only improve our own health, but to connect to something larger than ourselves and help promote more love and peace in our world.

This Meditation for Gratitude is a simple way to connect with your breath and body and get grounded in recognizing the GOODNESS that is YOU.

Sit or lie down, so that you are comfortable. 

Close your eyes and take a few deep breaths. 

~ Notice how it feels to be YOU breathing today.

Breath in some thankfulness for your breath. Each inhale. Each exhale. You are vibrant and alive.  
If you notice challenges that are present, ease a breath into what you are experiencing and as you exhale, relax your body and imagine making more space. Each exhale cultivating a spaciousness that can hold it all.

~ Notice your heart beating.

Breath in gratitude for your heart. Pumping blood through your body and giving you life. The energetic space where you give love. Where you receive love. 

~ Think of your eyes.

Breathe in some gratitude for sight. Being able to see all of the beauty in the world. Nature. Colors. The ocean. The faces of people you love. Flowers. Trees. The sunset. The sunrise.  Starry nights. Rainbows. 

~ Think of your ears.

All of the amazing sounds you can hear. Music. Laughter.  Singing. Ocean waves. Soft rain drops. The moments of sweet silence.

~ Think of your lips. Your mouth.

Breathe in gratitude for being able to speak. To sing. Conversations with your best friend. Expressing yourself. Kisses. Tasting your favorite food.  Sipping a drink you love. 

~ Think of your nose.

 Breathe in gratitude for smell.  A fresh fall breeze. A flower. Pine trees. Smells wafting from the kitchen. Fresh bread baking. A new baby. The scent of your loved ones.  The ocean. 

~ Think of your mind.

Being creative. Thoughtful ideas. Connecting intellectually with people.  Awareness. Choosing to be kind.  Compassionate.  Open. The beautiful spaces between thoughts. 

~ Think of your hands, your arms.

Breathe in gratitude for touch. Hugging someone you love.  Feeling. Your feet, your legs. Standing on the earth.  Soft grass. Walking on the beach. Dancing. Skipping. Running.  

~ Think of your body.

Breathe in some gratitude for all that your physical body can do. Reaching. Stretching. Playing.  Hugging. Swimming. Expressing. Enjoying stillness.  

~ Breathe in gratitude for the miraculous YOU.  

Strong.
Balanced.
Kind.
Thoughtful.
Receptive.
Creative.
Compassionate.
Intelligent.
Joyful.
Free.
Loving.
ALIVE. 

“There is a vitality, a life force, a quickening that is translated through you into action, and there is only one of you in all time, this expression is unique, and if you block it, it will never exist through any other medium; and be lost. The world will not have it. It is not your business to determine how good it is, not how it compares with other expression. It is your business to keep it yours clearly and directly, to keep the channel open. You do not even have to believe in yourself or your work. You have to keep open and aware directly to the urges that motivate you. Keep the channel open.” – Martha Graham