Let's begin by taking three deep breaths in whatever way feels comfortable for you.
In and out.
Take a moment to settle into a comfortable position.
Sitting upright in whatever way your body feels supported.
Imagining an invisible thread holding you upright.
Let your hands rest naturally in a comfortable position.
Allow your shoulders to drop,
Your jaw to loosen and your breath to slow.
And if you haven't already,
I invite you to gently close your eyes or lower your gaze.
Take another deep slow breath in through the nose and let it ease out through the mouth.
And doing that once more,
A gentle inhale and a soft unhurried exhale.
Let your body know it's safe to soften.
Now allow your breath to return to its natural rhythm.
As your awareness arrives in the present moment,
Start by noticing the simple fact that you are here.
Feel the weight of your body supported by the surface beneath you.
Notice the air against your skin.
No need to be anywhere else or do anything else.
There's nothing you need to change or achieve.
Just arrive.
Just here.
Just breathe.
Now we'll move our awareness to points of gratitude.
So noticing,
Begin by noticing something simple that's supporting you right now.
It might be the chair beneath you,
The warmth of your clothes or the steady rhythm of your breath.
Let yourself feel a quiet appreciation for this small,
Reliable support.
Just noticing if any thoughts or emotions arise.
Just notice.
Let go.
And just return your awareness to that point of appreciation.
And now expanding your awareness of gratitude.
Gently widen your attention.
Bringing to mind one thing,
Just one,
That you're grateful for today.
It doesn't need to be big.
Might be a cup of tea,
A kind word,
A moment of rest.
Or simply making it through the day.
And hold that image of feeling lightly.
Let gratitude rise in your chest like a warm glow.
Notice where it sits in your body.
Is it your heart?
Your stomach?
Perhaps your throat or your head?
Let it expand slowly.
Like a light filling a room.
And just noticing thoughts or emotions.
Just notice and return your awareness to that image.
I want you to bring to mind someone who has supported you recently.
It could be a person or animal.
Someone who made your day a little easier.
Offered a smile or gave you space to breathe.
Just picture them in your mind's eye.
And in that image in your mind's eye.
And offer them a silent thank you.
In whatever words feel natural to you.
Feel how gratitude softens the body.
How it opens space inside.
Moving your awareness.
With that same warmth.
Towards yourself.
Acknowledge something that you did today.
A choice,
A moment of courage.
A small act of care.
That deserves appreciation.
Let yourself receive your own gratitude.
Let it land.
And notice if any thoughts or emotions arise.
And if they do,
Just notice.
And return your awareness.
That moment of gratitude for yourself.
Take a few breaths to rest in this gentle state.
No forcing.
Just allowing gratitude to settle.
Like a calm,
Steady presence.
And when you're ready.
Bringing your attention back.
To your breath.
Feeling the air.
Moving in and out.
Follow the journey of the breath.
Now noticing the ground beneath you.
The space around you.
The quiet shift inside you.
Take one final deep breath in.
And long breath out.
When you're ready.
Gently and slowly.
Opening the eyes.
Raising the gaze.
Carrying this sense of gratitude with you.
As you return to your day.
