Guided meditation · 29 min
Bookending Bliss - Gratitude Practice
Let the last thing you feel tonight, and the first thing you feel tomorrow, be a warm, steady thankfulness.
With
Katia KulykRated4.716K plays
- Level
- Beginner friendly
- Style
- Guided meditation
- Sound
- Voice only
- Best time
- Bedtime or morning
About this session
- Deepens gratitude
- Supports better sleep
- Relaxes the body
- Anchors your breath
This is a gratitude practice led by Katia Kulyk. You count your breath, one on the inhale and two on the exhale, then scan your body from the crown of your head to your toes. The sensations gather into one soft wave dissolving into the ocean, and from there you turn to your heart.
It suits bedtime, when you want to leave the day behind with something kind, and the first quiet minutes of morning. It also works if you wake in the night. Use it whenever you want to settle your body and return to what you appreciate.
After the session
01
A steadier breath anchor
Return to counting when emotions rise.
02
A softer, quieter body
Notice tension and let it ease.
03
A heart full of thanks
Feel gratitude for yourself, work and people.
04
Gentler sleep and waking
Carry gratitude into both ends of the day.
Who it’s for
Yes, if…
- Anyone who wants to fall asleep feeling thankful rather than tense
- People who wake in the night and want something calming to return to
- Those who want to begin the morning with a grateful mind
- Anyone who likes to feel their body slowly, without changing it
Not now, if…
- Those looking for a short, quick practice
- People who prefer silent meditation (this is guided)
- Anyone wanting an energising, upbeat session
Questions people ask
Still unsure? Ask your assistant anything about this session.
What is the one-two breath count for?
You count one on the inhale and two on the exhale, and keep going at your own pace. Along the way you pair breaths with phrases like inhaling ease and exhaling tension, inhaling relaxation and exhaling stress. The count becomes an inner anchor you can return to whenever strong emotional waves arise, in this practice or in daily life.
Do I have to relax every part of my body in the scan?
No. You are asked to notice, not change. The guide even says you can accept tension that isn't ready to relax yet. The one exception is your stomach, where you use willpower to relax it, and even then she says it doesn't matter whether you manage it.
What is the ocean wave image about?
After the scan, sensations appear and disappear like waves, then join as if your body is one wave. That wave floats almost weightless on the surface of an ocean and dissolves into its waves, making you softer and softer before you move into the heart.
What if I don't hear an answer when I ask what I'm grateful for?
The practice says that is okay and normal. Your subconscious has the answer anyway. Answers may come as images, sounds or sensations rather than words, so you simply notice whatever appears.
Which kinds of gratitude does the session cover?
It moves through gratitude for yourself (your traits, achievements, and body parts like feet, hands, lips and eyes), then the world around you, then your work, including its results such as money. It ends with a person you are grateful for, who can be someone who has passed away.
How does this carry into sleep and morning?
Near the end you imagine the feeling five times stronger, pouring from your heart over your whole body as light and joy. You are invited to keep that gratitude as you fall asleep, so it is among the first things you think of when you wake.