| Length | 9:38 |
|---|---|
| Subject | Morning |
| Best time | First thing, daily, for a few weeks |
| Position | Sitting, back straight, alert rather than sleepy |
| Style | Breathe in appreciation, breathe out thank you. Music underneath |
About this meditation
Gratitude only works once it becomes a habit. Do this one for a few weeks, until you can run it without me.
About 10 minutes with Steven Webb's calm voice. Perfect for the morning.
Breathe in appreciation, breathe out thank you. That is the shape of the whole thing. Your body first, then one person who is always there or always was, then everything you own, right down to the kettle that made your drink. It finishes on whatever you take the universe to be. God, source, mystery. Your call entirely.
Treat me to a coffee, keep the podcast free, and get my Weekly Calm every Sunday. It is all on stevenwebb.uk
Thank you for sitting with me.
Steven
Stevens new course: Finding Peace in Everyday Life (you choose how much to pay)
- Support Stevens work and links to other podcasts: stevenwebb.uk
- Donate paypal.me/stevenwebb or Buy Steven a coffee
Who this is for
You have heard that gratitude helps and you want the version that actually sticks.
The point of this one is repetition. I say at the start that I want you doing it without me inside a few weeks, because gratitude only does its work once it stops being an exercise and becomes a habit.
What happens in this meditation
Arms up over your head, a deep breath in, then arms down either side as you breathe out.
Then one shape you keep for the whole thing. Breathe in appreciation, breathe out thank you.
First your body, filled with a warm light, for the fact that all of it works together to keep you here.
Then one person. Somebody always there, or always was, where the memory of them is comfort enough. You bring them into the room and send it to them.
Then everything you own. The house, the chair, the cup, the kettle that made your drink, the fridge, the food in it, the clothes you have on, the thing you are listening to this on.
Then, last, whatever you take the universe to be. God, source, mystery, or just the universe. Entirely your call.
How to get the most from it
Ten minutes, first thing, sitting upright rather than still half in bed.
Do it daily. This is the one where consistency beats effort by a distance, and after a fortnight you will start noticing things before you sit down.
Say thank you on the out breath every time, even when you feel nothing. The rhythm is doing more work than the sentiment is.
Questions people ask
What if I do not believe in anything at the end?
Then let it be the universe, or leave that part out. It is written to fit whatever you already think, and nothing in the rest of it depends on it.
Is thanking a kettle not a bit silly?
It looks daft on paper and it works. Everything you own arrived through somebody's effort, and noticing that is what turns a list into a feeling.
Who should I choose as the person?
Somebody easy. This is not the meditation for complicated relationships. Somebody whose being there you have never had to question.
Read the transcript
The transcript follows the audio. Press any line to jump there.
0:00Steven Webb: Just while you're making yourself comfortable and getting settled in, I just want to tell you about another podcast I
0:06Steven Webb: have. It's called Stillness in the Storms Podcast. And it's a podcast that helps you to get a little inner
0:13Steven Webb: peace when you need it most and you probably have it least.
0:17Steven Webb: And it's just... Seeing life from a different perspective. And I'm also choosing not to have any
0:25Steven Webb: sponsors for either of these podcasts. So if you would like to treat me to a coffee, you can head
0:32Steven Webb: over to StevenWebb.uk or if you'd like to download the five simple practices for inner peace, also head
0:39Steven Webb: over to StevenWebb.uk. You are awesome. Settle in and enjoy the meditation. I won't disturb you
0:47Steven Webb: after the meditation. Good
0:50Steven Webb: morning. Welcome to your morning gratitude meditation. I'm Steven.
0:56Steven Webb: I encourage you to do this meditation for a few weeks until you can do the meditation completely without my
1:03Steven Webb: guidance.
1:08Steven Webb: By far the biggest part of practicing gratitude and for it to have the biggest impact on your life is
1:15Steven Webb: to make it a habit during your day. And this meditation helps you to start the day off with the
1:21Steven Webb: right frame of mind.
1:25Steven Webb: Make yourself comfortable. You want to be relaxed but alert. Your back and your neck up straight with your
1:33Steven Webb: chin tucked in slightly.
1:39Steven Webb: And now raise your arms above your head and take a deep breath in. Gently breathe out while lowering your
1:46Steven Webb: arms down the side of your body. Finally resting your hands on top of your legs in a comfortable natural
1:53Steven Webb: position.
1:56Steven Webb: And gently close your eyes.
2:04Steven Webb: Now we're going to start our daily gratitude practice.
2:15Steven Webb: Turn your appreciation to your breath.
2:18Steven Webb: Appreciate your lungs and your body for knowing what to do.
2:23Steven Webb: It's doing the job perfectly.
2:27Steven Webb: As you breathe in, appreciate the life-giving air. And
2:32Steven Webb: as you breathe out, appreciate your body knows how to relax.
2:39Steven Webb: So breathe in, appreciation.
2:42Steven Webb: And as you breathe out, gently say, thank you.
2:52Steven Webb: Breathe in, appreciation.
2:56Steven Webb: And breathe out, thank you.
3:04Steven Webb: Turn your attention to your body and I want you to feel your body filling up with a warm, glowing,
3:10Steven Webb: white energy of appreciation.
3:14Steven Webb: An energy of love and thankfulness.
3:22Steven Webb: As you breathe in this feeling of gratitude for every single part of your body working together to give you
3:29Steven Webb: the place to be here.
3:36Steven Webb: This is your home.
3:40Steven Webb: Imagine the light filling every part of your body
3:46Steven Webb: from the top of your head to your toes. To the tips of your fingers.
3:54Steven Webb: As you breathe in, light and appreciation.
4:01Steven Webb: And you breathe out, say thank you.
4:15Steven Webb: Now we go back to the oval. Breathing in as we go down the right. Pause. Breathing out and
4:24Steven Webb: up the left and we pause.
4:34Steven Webb: Now bring to mind somebody that you appreciate and love dearly. Somebody that is always there.
4:41Steven Webb: Or was always there in the past and maybe just a memory of them is comforting enough.
4:49Steven Webb: Somebody that you have to thank for their wisdom and their ability to be able to help you when needed.
5:02Steven Webb: I want you to imagine them there with you right now in as much detail as possible.
5:16Steven Webb: And as you breathe in, I want you to extend this love and this light to include them.
5:26Steven Webb: Imagine them receiving this love and energy you're giving them.
5:33Steven Webb: And they can feel and appreciate the gratitude you have for them.
5:40Steven Webb: As you breathe in, you appreciate them. And as you breathe out, you say, thank you.
6:11Steven Webb: Now I want you to bring to mind everything you have in your life. From your house, your car, to
6:18Steven Webb: the chair you're sitting on.
6:21Steven Webb: The cup for your morning drink. The kettle that made your morning drink.
6:28Steven Webb: The food in your fridge and the fridge to keep it cool. The clothes you are wearing.
6:38Steven Webb: And the item you are listening to this meditation on.
6:47Steven Webb: Recognise that you have an abundance of things in your life.
6:55Steven Webb: Bring them all in and extend your gratitude to each and every one of them.
7:03Steven Webb: Hold them all in your awareness.
7:08Steven Webb: And as you breathe in, cover them with love and light and energy of appreciation.
7:18Steven Webb: And as you breathe out, say thank you
7:35Steven Webb: breathing out relax.
7:45Steven Webb: Finally, I want you to bring to mind and into your heart whatever you perceive the universe to be.
7:53Steven Webb: It could be God. You may call it a mystery. Call it source. Others just simply call it the
8:00Steven Webb: universe.
8:02Steven Webb: Whatever it is and whatever your belief is, bring that internal energy and bring it into your
8:10Steven Webb: heart and extend your love and this pure light and appreciation for everything that it is.
8:22Steven Webb: Breathe in and feel the immense gratitude you have.
8:28Steven Webb: And as you breathe out, say thank you.
8:32Steven Webb: Thank you.
8:36Steven Webb: Thank you for being there for me.
8:51Steven Webb: And as we breathe in gratitude and appreciation, we breathe out thankfulness.
9:15Steven Webb: In a moment we are going to return to the present moment, bringing back this appreciation and gratitude, and this
9:22Steven Webb: thankfulness for everything we have in our lives.
9:33Steven Webb: So let's start the count back back from five. Five.
9:38Steven Webb: Become aware of any sounds that may be present.
9:43Steven Webb: Four. Gently move your shoulders.
9:47Steven Webb: Three, shake your arms out a little, moving your legs and moving your toes to open your eyes and look
9:55Steven Webb: around the room. One, enjoy being absolutely present in this moment and just look around at the
10:02Steven Webb: abundance of what you have and feel the appreciation for everything you have in your life.
10:11Steven Webb: Wishing you a day of abundance and appreciation and above all, gratitude for everything you
10:19Steven Webb: have.
10:21Steven Webb: I'm Steven Webb. Thank you.
10:25Steven Webb: Namaste.
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