10 Minute || Unwind With Gratitude Meditation

Hello everyone, welcome to this episode of the Mindful in Minutes podcast. I'm Kelly and thank you so much for being here and letting me share this meditation with you. Today we are going to do a practice just to help you end your day with gratitude. As we begin to wind down from the day, I want you to give yourself permission to truly leave the day behind you. Today we'll be doing something a little bit different, where usually we practice gratitude just by listing things that we're grateful for and moving on, but tonight we'll take it a step further by sharing what we're grateful for and also exploring why, so we can really feel it and let it linger. If you haven't already, settle into a comfortable and supportive position, whether you're lying down or sitting up straight with a long spine. Any position that supports your body yet lets you unwind at the same time is perfect. Now take a big deep breath in through your nose and slowly exhale out through your mouth, releasing any tension that's held in your body from the day behind you. Then do this again, big inhale through the nose and a long exhale out of your mouth, softening the body as you breathe out and release those areas that tend to hold tension like your jaw, your abdomen or your shoulders. And now bring yourself all the way back to the beginning of your day, the moment that you woke up this morning. What are you feeling right in this moment as your day begins, the moment that you started the day? Take some time to experience gratitude as the new day begins and reflecting for a moment as to why you're so grateful for another day. Continue to scan through your morning, recalling small moments, people or experiences that brought you a sense of joy, comfort, support and don't rush, just allow these memories to flow naturally as you continue to recall your day. Now linger on one of these moments that stood out to you and ask yourself, why am I so grateful for this moment? What does it mean to me? And continuing on through the rest of your day like a highlights reel, taking moments of pause, just making note of those things, those people, those experiences that you're grateful for. If you come across any challenges or difficult moments from the day, just take a deep breath and exhale it away, allowing yourself to let go of anything that you no longer wish to carry into the evening and instead replacing those moments with gratitude for the beautiful moments instead. Continuing through your day now, recalling those last few moments, coming up to the present moment where you're here unwinding, meditating, closing your day with gratitude and state what you're grateful for right now in this moment and then reflect on why you're grateful for this moment. As you do, feel a warmth in your chest begin to spread through you as that warm appreciation, that feeling of gratitude expands from your heart through your body. Now gently place one hand on your heart and the other on your belly, just feel the rise and fall of your breath, repeating to yourself silently. I am grateful for this day. I am grateful for the lessons of the day. I am grateful for the peace of this moment. Breathe in to this feeling of gratitude, letting it settle deeply within you, and in these final moments, allow yourself to simply be present with your breath, your body, and this deep sense of gratitude, knowing that as you ease into the evening, or possibly as you're transitioning to sleep, you're surrounded by peace and love, and that tomorrow will bring you new opportunities for joy and things to be grateful for. Now take one last big deep breath in, filling yourself with gratitude, and exhale completely, letting the deepest sense of peace wash over you, and gently reawakening, opening the eyes and closing your meditation. Thank you so much for joining me today.