Breath meditation [my body inhales, my body exhales] (4).png

Try me free...Gratitude Meditation: Nature

£0.00 £1.99

As a thank you for being part of my journey as a meditation teacher, it seemed a perfect fit to give you this beginner friendly ‘gratitude of nature’ meditation for free.

I love delivering a Gratitude Meditations and I often I receive feedback on them; often a smile or knowing look, a comment of feeling uplifted, an email later that day to say it positively impacted the entire day, or a quiet word at the next class that this type of meditation has changed their outlook. It can feel unfamiliar or strange the first time you practice gratitude and that’s okay. We’re not striving for anything here and there is no right or wrong way to feel. We’re simply acknowledging things big or small that we appreciate in life.

There’s a huge amount of scientific studies and evidence to show how much this type of meditation benefits or health and wellbeing.

  • Beginner friendly

  • 10.13 minutes

This guided meditation download is for personal use only. Please take health & safety into account before starting meditation*.

As a thank you for being part of my journey as a meditation teacher, it seemed a perfect fit to give you this beginner friendly ‘gratitude of nature’ meditation for free.

I love delivering a Gratitude Meditations and I often I receive feedback on them; often a smile or knowing look, a comment of feeling uplifted, an email later that day to say it positively impacted the entire day, or a quiet word at the next class that this type of meditation has changed their outlook. It can feel unfamiliar or strange the first time you practice gratitude and that’s okay. We’re not striving for anything here and there is no right or wrong way to feel. We’re simply acknowledging things big or small that we appreciate in life.

There’s a huge amount of scientific studies and evidence to show how much this type of meditation benefits or health and wellbeing.

  • Beginner friendly

  • 10.13 minutes

This guided meditation download is for personal use only. Please take health & safety into account before starting meditation*.

In this practice you’ll be guided through a gentle beginner friendly Gratitude Meditation. Gratitude meditations fall within the Buddhist Metta Bhavana or Loving Kindness type of practice. It’s all about acknowledging the blessings in life and noticing the positives as well as the negatives (we are wired to automatically notice negatives as part of our security/risk assessment/protection). When we practice gratitude, we bring things back into balance by noticing and appreciating positives, and our bodies find it easier to turn on the parasympathetic nervous system which allows our bodies to relax and undertake essential life-sustaining activities. If we’re doing this type of meditation for the first time it can feel like unfamiliar and even strange or challenging territory. There’s no need to force any special feeling of gratitude and know that you can always return to your breath during this meditation. It becomes easier and more comfortable the more we practice it...and can be an effective mini meditation to practice each morning/night. A vast body of scientific evidence demonstrates the significant benefits this type of meditation can have on our health and wellbeing including: reducing our stress response, increasing compassion and empathy, and improving our emotional regulation.  

“Gratitude unlocks the fullness of life. It turns what we have into enough, and more.”
— Melody Beattie

  • When you’re meditating at home it might help to keep in mind:

    • Try to pick somewhere you won’t be disturbed.

    • Sit in a position that’s comfortable for you.

    • Test out meditating at different times/in different rooms to see what suits you.

    • Keep a notepad or journal to track your meditation and help inform how best to integrate it into your routine.

    • Little and often is better than a long practice every now and then.

  • The key is to be comfortable, so that you don’t become distracted by feelings of discomfort. You can experiment and have fun trying different positions for meditating.

    You could try:

    • Sitting in standard cross legged position on a carpet, rug or yoga mat. Or a Lotus or half Lotus pose if this is comfy for you.

    • Sitting in a standard chair (like a dining chair) with your feet flat on the ground (if they don’t touch the ground pop a large book or a cushion underneath them). If the chair isn’t comfy enough, add a cushion.

    • Lay flat on your back on a yoga mat or with a blanket/thin cushion under your head.

    • Use a Zafu meditation cushion to sit on he ground with - it adds more support and padding to make sitting cross legged more accessible.

  • Meditation is a safe and effective stress management tool. However, if any of the following applies to you, it is your responsibility to seek consent from your healthcare provider before starting meditation:

    • Under supervision with mental health team or healthcare provider

    • Depression

    • Bipolar

    • Schizophrenia

    • Epilepsy

    • Complex PTSD

*This guided meditation is the intellectual property of, and written and recorded by Watch the Sunrise. By purchasing it, you are agreeing to use it for personal use only; not as a resource for playing at groups/events/gatherings/in the workplace or any other setting where persons other than the individual purchaser are listening to it.