Short Gratitude Meditation (Under 5 Minutes)
Updated 2024.10.17
Gratitude is a feeling of appreciation and thankfulness.
It is a state of being that you hold in your energy body, specifically in the heart area where it radiates in all directions around you. It’s a positive emotion that may promote the expression of other similar emotions such as appreciation, happiness, joy and bliss.
Holding the energy of gratitude, also called being grateful, is a matter of intent and purposefully practiced by holding the energy of gratitude for longer and longer periods of time or by calling it in more frequently.
One way you can get into a state of gratitude is with guided meditation and below you will find a short guided meditation for gratitude. It will take an average of two-minutes to read through. Simply read it internally and follow along as you read it, or close your eyes and practice it separately after reading it first.
Inhale, exhale and let’s tune in -
Short & Easy Gratitude Meditation
Take a deep inhalation and exhalation. Inhale, and exhale again.
Uncross your legs and ankles, place your knees hip width apart, roll your shoulders back and down.
Bring your attention to your heart center, your Heart Chakra. Visualize the energy in your heart center as a bright, beautiful bold fuchsia, hot pink and velvet rose pink light energy. Imagine this energy swirling around your entire heart area, filling your chest with this bright pink-velvet flowing light.
Imagine now that this glowing fuschia pink-velvet light extends out in front of your heart, into a flowing mist in front of your chest, and behind your chest. Watch this light become a hovering mist right between the lower part of your shoulder blades and in front of your chest. Inhale and exhale.
Begin to visualize one thing, a person, a resource, an organization, an object, that you are grateful to have in your life now. Imagine it in your mind’s eye.
Imagine the bright pink-velvet energy flowing to this thing and wrapping it in a swirl of this loving light energy. Inhale and exhale, visualize this thing energetically responding, sending you a stream of energy in return.
Visualize the color of that stream of light coming into your energy and watch it returning back into your heart area. Watch as this light swirls around your heart area, and fills in any empty space around your heart area.
Internally say “Thank you, I appreciate you” to the source of the returning flow of energy.
Whenever you’re ready, go ahead and bring your attention back to the physical environment around you.
You are now in a state of gratitude - you are both giving and receiving it, so spend a few minutes allowing it to flow around you and fill your space, noticing and appreciating how the energy of gratitude makes you feel.
This short gratitude meditation you can do whenever you need to refocus your attention on something that brings you joy, love, bliss or excitement, whatever that is for you.
It is important to not judge yourself for the “thing, source, person, object or organization” that brings you a sense of gratitude; simply allow whatever it is to come into your mind’s eye to be appreciated. It could be a person, it could be a “living” being, it could also be something we typically see as non-living, like a machine, hobby or body of art.
The more you pause to appreciate and be grateful for what is around you, the more joy you get out of what is in front of you and in turn the more joy you experience.
Being grateful for whatever you are grateful for is always a gift, whatever it is you’re grateful for.
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