Breathing in gratitude script 1

When we are grateful for what we have, our mind becomes less focused on wanting more. This helps us detach from being attached to the things we want, which can lead to greed.

We can practice gratitude by focusing on something small that we enjoy in the present moment, or we can focus on something large that we are grateful for, like our life or our family.

Breathe in gratitude, and feel the experience of breathing in. Feel the air as it enters your nose and moves into your lungs.

As you breathe in, see if you can connect to your own gratitude. You might begin by noticing the things in your life that you are grateful for.

For example, you might notice the good fortune of having a warm cup of tea in your hands, the sunshine streaming through the window, or the sweet scent of a flower.

In this exercise, focus on what is currently present.

When you feel that you are in the moment, shift your attention to something larger. Notice your appreciation for your family and friends.

For example, you might be grateful for your children’s smiles, or you might be grateful for your mother. If you have a favorite teacher or mentor, think of how this person supported you.

You might also choose to look at something that you are grateful for right now, like the weather, the beauty of the mountains, or the fact that you are still alive.

Remember to breathe in gratitude and to connect to your experience. Stay in this moment for a few minutes.

After a few minutes of focusing on gratitude, take a few moments to bring your attention to your body.

Wherever you are focusing your awareness, see if you can let go of the desire to change anything. Simply notice that you are alive and grateful to be here.

Bring your attention to the breath as it passes through your body. See if you can feel your body relaxing.

If you notice that you are holding on to something, like a grudge, simply let it go. As you breathe in, repeat the phrases: I am grateful for this moment.

I am grateful to be alive.

After a few breaths, open your eyes.

Breathing in gratitude script 2

Gratitude is a beautiful way to engage with your life. When you feel grateful, you are more likely to be happy and engaged with the world around you.

Try this meditation to start noticing gratitude in your life.

Close your eyes, and notice the body breathing. Notice the air coming in and out.

Bring your awareness to the breath and the sensations of the body. Let the body breathe for a few minutes.

You can use your breath as a focal point to bring your awareness to the present moment. Just notice the breath.

Begin by bringing to mind a memory of a time when you felt grateful. Perhaps it was a special experience that you had in the past, or perhaps it was just a simple act of kindness that you offered.

Think about the feeling of gratitude and how it arose in you. You may be surprised by the emotion you encounter.

Take some time to notice what that feeling was like. You may have an immediate sense of joy or gratitude, but you may also experience sadness, tenderness, or other emotions.

Recall that feeling of gratitude. Notice what it was like to experience this emotion.

Once you have thought about that experience, take some time to be with those emotions.

Let yourself feel the intensity of these feelings and allow yourself to be with whatever arises.

If you like, you can take a few moments to think about any positive qualities you see in yourself.

Be with the experience of gratitude in your body for a few minutes.

Now that you have experienced the feeling of gratitude, bring your attention to the next activity you can do.

Close the eyes and invite a gentle awareness of the body, noticing the breath.

When you are ready, open your eyes and look at the floor for a minute. Think about the activities you can do to deepen the gratitude you have just experienced.

Breathing in gratitude script 3

In this exercise, you will practice mindfulness of your breath as a way to notice and appreciate what you appreciate.

Begin with a posture in which you are comfortable.

Set a timer for five minutes. Start the timer when you are sitting down, and stop the timer when you feel ready to end the practice.

Sit in a comfortable posture and bring your attention to the breath. If you notice a sensation of the body breathing, focus on that experience. Just pay attention to the breath.

Notice how it feels to breathe in and out. Is there a pattern of breathing? Do you notice any sensation of the body breathing?

Notice the sensations of breath as much as you are able. Don’t be attached to the experience of the breath; just notice it.

As the timer counts down, become more aware of the sensation of breath in your body. Be with this sensation for the entire five minutes.

After the timer runs out, remain aware of the breath for a few moments. Then slowly return your attention to your body.

Be mindful of the sensation of the body breathing for a few more moments.

Then, turn toward gratitude. Bring your attention to the breath and see what you notice.

What qualities do you notice in the experience of the breath? Are you appreciative of the sensations of breath? What does the breath remind you of?

Continue paying attention to what you notice. How does the breath remind you of the world?

If you continue to notice the world around you, your experience will deepen.

What else do you notice in the experience of breath? What qualities do you notice in the experience of the breath? What does the breath remind you of?

Continue being mindful of what you notice.

After a few moments, turn to gratitude. As you close your eyes, repeat phrases like “thank you” and “may you be happy” or phrases that connect with your intention for this practice.

The practice of mindfulness has taught you to be present, notice, and appreciate what you are experiencing. In this exercise, you will extend the idea of mindfulness to include gratitude.

Click here to get back to the list of self-compassion meditation scripts