Gratitude meditations could very well be the most powerful and rewarding exercise that we can practice. The ability to develop an attitude of gratitude creates serenity, happiness and bliss. Experiencing a sense of gratitude makes us feel good and the art meditation helps us to a state of deep mindful relaxation.
You can choose to incorporate gratitude into your meditation, or prior to your meditation take a few moments of Pranayama (breath) as you visualize all of the things you are grateful for in life.
When you are ready, lie down in Savasana (corpse pose) or sit in a comfortable position and close your eyes. Allow your muscles to relax by tensing every muscle within your body and letting go. Feel a sense of relaxation wash all throughout your body.
Let go of your thoughts and begin your breathing exercise.
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Become aware of your natural breath, become aware of your natural and spontaneous breath that moves in and out of your body without any effort. The natural breath that flows in through both nostrils. Notice the feeling of the breath as it comes in and out of your nostrils.
There is a sense of coolness as you inhale the breath. Follow this feeling into your nose, your sinuses, the back of your throat, into your lungs.
There is a sense of warmth as you exhale the breath. Feel this warmth on your upper lip as you breathe out.
Your natural breath flows through both nostrils during the inhale and exhale.
Allow this breath to become longer and slower. Take a long slow inhalation, followed by a longer slower exhalation.
Now make your exhale even slower – notice the slight pause after your exhale. Slow inhale, even slower exhale, and pause. Feel the urge to breath in bubble up inside of you. When you need to inhale, please do so making sure you take a long slow inhale, and a longer and slower exhale pausing after the exhale before you take in your next breath.
Please continue breathing this way for a few more breaths.
Now, go back to the natural easy breath; releasing any control over the inhale or the exhale.
Without any control over the breath, begin to visualize the things in life you are most thankful for. This could be a person, a place you visit frequently, or a material object. Simply focus your attention onto whatever pops up in your mind, and when you’re ready move on to the next.
For more resources on Gratitude Meditations check out these websites;
http://www.gratefulness.org/resource/how-to-practice-gratitude/