12-Minute Gratitude Meditation Guide by Shelly Tygielski

A 12-Minute Guided Meditation for Embodied Gratitude

Introduction to Gratitude Meditation

Shelly Tygielski, trauma-informed mindfulness teacher and author of Sit Down to Rise Up, shares this powerful practice to help you:
- Develop deeper appreciation for yourself and others
- Release physical tension through mindful breathing
- Cultivate radical self-care through embodied awareness

This 12-minute meditation is perfect for beginners and experienced practitioners alike.

Step-by-Step Gratitude Meditation Practice

1. Preparing Your Body and Mind

• Find a comfortable seated position
• Close eyes or soften gaze
• Take 3 deep belly breaths to settle in

2. Body Scan with Gratitude

1. Head and Face:

   • Notice tension in scalp
   • Inhale deeply, exhale gratitude
   • Gently place hands over eyes
   • Release eye tension with each exhale

2. Respiratory Awareness:

   • Focus on breath entering nostrils
   • Deepen concentration

3. Full Body Relaxation:

   • Move awareness downward (mouth → throat → shoulders)
   • Continue to arms, fingers, spine
   • Notice ribcage expansion with each inhale
   • Complete scan through legs to feet

3. Gratitude Visualization Practice

For Loved Ones:
- Visualize someone you love
- Complete: "I am grateful for your presence because..."
- Notice heart sensations (warmth, openness)

For Strangers:
- Picture someone you barely know
- Acknowledge their impact: "I'm grateful for your presence because..."

For Yourself:
- Stand before your own image
- Recite gratitude affirmations:
- For your health
- For relationships
- For life lessons
- For your unique journey

Closing the Practice

• Gradually return to breath awareness
• Wiggle fingers and toes
• Slowly open eyes
• Sit with the gratitude experience

Additional Mindfulness Resources

• 12-Minute Heart Expansion Meditation
• Gratitude for Small Things Practice
• Body Wisdom Techniques

This trauma-informed practice helps build resilience while cultivating profound gratitude. Regular practice can transform your relationship with yourself and others.