Julie Burns

Cultivate appreciation for your life through a heart-opening gratitude meditation, fostering positive emotions and well-being.

English

This heart-opening gratitude meditation is a gentle and grounding practice designed to help you shift from negativity into a more uplifting emotional state. Through guided reflection, you’ll be invited to connect with feelings of appreciation for loved ones, meaningful experiences, your body, and even the simple things that often go unnoticed. 

With a focus on breath awareness and emotional presence, this meditation supports you in cultivating a deeper sense of connection, well-being, and inner peace. Let this quiet, steady presence of gratitude settle in your heart and carry you through the rest of your day.

Heart-Opening Gratitude Meditation

This is a classic heart opening gratitude meditation that allows you to cultivate appreciation for the various aspects of your life, fostering positive emotions and a sense of well-being. Our ancient inbuilt survival system means that we all hang on to negatives constantly unless we consciously and consistently shift our vibration in a more uplifting direction. So this meditation can be done by focusing on the people we are grateful for, our experiences or even the simple gifts like your breath or your body. So join me now for this heart opening gratitude meditation to deepen and heighten your experience of gratitude. So finding a comfortable position lying or sitting down and close your eyes or soften your gaze. Take a few deep breaths and just start to notice the rise and fall of your body as it breathes gently. And keeping your attention here on the breath, simply noticing the sensations of the inhale and the exhale, so the movement of air or even the subtle little movements in your body. Allow your breath to be your grounding force bringing you firmly into this beautiful present moment. Now think of someone that you love and cherish dearly, could be an animal or a person here, just bringing to mind their positive qualities and the way they enrich your life, the way you feel around them and the things you appreciate about them. So just expressing a silent gratitude here for their presence and maybe even saying silently to yourself, I am so grateful for you and your presence in my life. Now let's reflect on a positive experience you've had at some point in time. So just try and recall the feelings associated with that experience, maybe joy, peace or a sense of connection, maybe feeling loved or understood, maybe a sense of awe. And just allow those feelings to wash over you, feeling gratitude for the experience itself. And the way it felt in your body. And now shifting your awareness to your amazing living being, your body, so back to noticing the sensations of your breath or maybe even your heart beating, just feeling gratitude for the simple fact that you are alive, thanking your body for keeping you here, pumping blood, being in the world, being able to see, move, hear and feel. Thank your body for the capabilities it has, deeply feeling that there is an intertwined interconnectedness between body and mind, feeling that unity, that connection. And now let's expand our gratitude here to encompass all aspects of your life, maybe your community, work, your home, maybe even just some of the small things that you take for granted, like running water, a comfortable bed, a house to live in. Take a few breaths here, just really expanding your heart space in this gratitude. And as we start to close, just allow this feeling of gratitude to settle peacefully and quietly in your heart center. This is who you really are in your soul, in your core. Just allow your awareness to rest here for a moment. And I invite you to carry this feeling of gratitude with you throughout your day, just by simply placing a hand on the heart center and acknowledging what resides there, this deep heartfelt gratitude. And when you're ready, just gently bringing your awareness back to your surroundings, to the space around you. Namaste.