Welcome.
Take a moment to settle into your space.
Whether you're sitting up in bed,
Resting on a cushion,
Or just preparing for the day ahead.
Allow yourself to simply arrive.
Now before we ask anything of the mind,
Let's first acknowledge the body.
Take a deep,
Slow breath in through your nose,
Feeling the chest and belly expand,
And gently let it go with a soft sigh.
Let's do that one more time.
Inhaling fresh morning energy,
Filling up completely,
And exhaling any lingering tension or sleepiness from the night before.
Allow your breath to return to its natural rhythm.
Soften your jaw,
Let your shoulders drop away from your ears.
For the next few minutes,
There is nowhere else you need to be,
And nothing else you need to do.
Gratitude is not just a list we make in our heads.
It is a frequency we hold in our bodies.
Let's tune into that frequency now.
Bring to mind one simple,
Everyday thing in your current environment that you were grateful for.
It could be the warmth of the blankets you just woke up in,
A cup of coffee or tea waiting for you,
Or simply the morning light filtering through the window.
Now don't just think about this object.
I want you to feel your appreciation for it.
Notice where that feeling of quiet things lives in your body.
Perhaps it's a warmth in your chest,
Or a softening in your belly.
Breathe into that space now.
Let the image of that simple thing gently fade and bring to mind a person or an animal who brings joy to your life.
Someone who makes you feel seen,
Safe,
Or loved.
Picture their face.
Imagine them smiling at you.
As you hold their image in your mind's eye,
Silently say the words,
Thank you for being in my life.
Feel the connection between you and this soul.
Let the gratitude for their existence wash over you,
Filling your heart with a deep radiant warmth.
Return this beautiful energy inward.
This is often the hardest part,
Yet the most important.
Bring your hands to rest gently over your heart.
I invite you to find one thing to be grateful for about yourself today.
It might be your resilience and navigating a recent challenge.
It might be your commitment to showing up for this very meditation.
Or perhaps simply the fact that your heart is beating and your lungs are breathing entirely on their own,
Keeping you alive.
Breathe deeply into your heart space and silently tell yourself,
Thank you.
I appreciate you.
I am on your side.
As we prepare to close our practice,
Let's carry this frequency of gratitude into the hours ahead.
Ask yourself,
How do I want to show up today?
What is one word or feeling you want to anchor your day around?
Perhaps it's patience.
Perhaps it is joy.
Perhaps it is focus or ease.
Whatever word arises for you,
Take a deep breath in,
Drawing that intention into your body.
And exhale,
Sending that intention out into the day ahead of you.
You are ready for today.
The world is waiting for your unique light.
Begin to wiggle your fingers and toes.
Take a gentle stretch if that feels good to your body.
And whenever you feel ready,
Softly flutter your eyes open.
Thank you for sharing your morning practice with me.
May your day be filled with presence,
Peace and profound gratitude.
