Enjoy some quiet, relaxing time and reflect on life with gratitude.
Here is a short, guided imagery that may be helpful.
The more you do it, the easier it will be.
Come with a curious mind, without judgement and just see what happens!
Darka Neill RN (Non-Practising), BScN, RP, Reiki ll
RNAO-CTNIG Consulting Editor
Gratitude Meditation
Begin by finding a quiet place to sit or lie down comfortably.
Perhaps you have a scared space or a piece of relaxing music that is set aside for meditation or reflection.
Once you are in a comfortable position, allow your attention to go to your breathing, without changing it,
Just watching… whether it’s your chest/abdomen rising and falling or your breath coming in and going out of your nose.
Noticing as you inhale and exhale for a couple of minutes….
Nothing to say,
Nothing to do,
Just breathe...
As you are breathing, let your shoulders drop, and your muscles soften with the out breath….
Releasing tension and relaxing more and more for another moment.
If distracting thoughts intrude, as they often do, keep bringing your attention back to the breath, as best you can.
As you continue to breathe, slow down and deepen your in breath and lengthen your out breath, without straining, for a couple of minutes.
Inhale peace and calm with each in breath and release any tension with each out breathe...feeling more and more relaxed as you breathe.
Now imagine or remember a place and time where you felt safe ….where you experienced love, contentment, calm, joy, compassion or acceptance.
Perhaps somewhere in nature, somewhere special inside, with someone or a pet.
Take some time to look all around that place... to the right …. to the left… up…down… using all your senses to experience that moment ... the sights, sounds, smells, touch and feelings of that experience...the gentle healing energy of that experience.
Placing one hand over the other lightly on your chest, as best you can allow the energy of that experience to be felt gently in your heart area, letting it radiate from the heart to fill every part of you and beyond, surrounding you in the soft and gentle glow of healing energy.
As the healing energy spreads, it softens any tension, alleviates worries, releases pain or fear.
Be Present and Enjoy This Moment ❤️
Within this healing space remember and reflect on what you are grateful for…whether it be family, friends, relationships, experiences, health, or challenges.
Write these down in a journal, if you have one, or on a piece of paper. As you write let gratitude, love, and joy flow with each stroke.
NOTE: The gratitude meditation can be done individually or in a group. You may want to record it leaving enough time/pauses to breathe and to remember a safe place. Play it back whenever you are ready to do it.
Visit the CTNIG website for additional practices in our Exploring Self-Care series: www.rnao-ctnig.org/selfcare