Invitation for the week:

Before bed each night, place your hand over your heart and consider what you're grateful for from your day. As you consider the things you're grateful for, allow it to light you up; focus on it. Give it lots of space, rest in this feeling of gratitude.

Step-by Step Grateful Mantra Meditation

Gratitude meditations will help you remember the small blessings you may take for granted in your day to day life.

1. First, find a comfortable position to rest in.
2. Take a moment to center yourself and settle in.
3. Now, take a deep breath through your nose. Fill your lungs entirely with air. Let your breath out through your mouth.
4. Take a few more deep breaths this way. In through the nose, filling the lungs with air, and out through the mouth, emptying the lungs completely.
5. Now, I invite you to practice this gratitude mantra: I am grateful for ______________.
6. Just notice what comes up for you. Whatever it is you're grateful for.
7. Now, repeat this mantra a few times and each time consider something different that you're thankful for. If you're having trouble coming up with things, start small, focusing on your immediate environment, look around you.
8. When you're ready - place your hand over your heart and say "thank you - I'm so grateful for you and all that you do each day. Thank you for listening ya'll - have a wonderful rest of your day, taking in the energy from your gratitude practice. I'll see ya next week!

References:

Expanded podcast with Lacy Philips