Welcome to this morning gratitude meditation.
As you awaken to a new day,
Take a moment to pause and just be here.
Find a comfortable position,
Whether sitting,
Standing or lying down.
If it feels safe,
Softly close your eyes or soften your gaze.
Take a slow mindful breath in and a gentle breath out.
Take a deep breath in and a gentle breath out.
Repeat again.
Breathe in and let the air flow out naturally.
Notice the cadence of your breath,
Easy and effortless.
Bring awareness to the sensations of your body.
Feel the support beneath you,
The bed,
The chair or the floor holding you.
Notice the gentle weight of your hands,
The points of contact grounding you.
Now,
Invite gratitude into your awareness.
Think of something in your life that brings you comfort,
Warmth or joy.
It could be a soft blanket,
A cozy morning light or the simple gift of this new day.
Let yourself feel appreciation for this small blessing.
Take a slow breath in and a long breath out.
Now,
Bring to mind another source of gratitude.
Perhaps someone who has shown you kindness,
A friend,
A family member or even a stranger.
Allow yourself to silently acknowledge them and the impact they have had in your life.
Feel the warmth of gratitude expand in your chest.
Notice how this gentle feeling spreads throughout your body,
Softening tension and opening your heart.
Next,
Offer gratitude toward yourself for your strength,
Your courage or your willingness to grow.
Notice any positive qualities that you may sometimes overlook and honor them quietly.
Take a moment to sit with this awareness.
Breathing in and breathing out.
Feeling a quiet sense of appreciation filling you.
As you prefer to move into your day,
Set a gentle intention.
Perhaps to notice small blessings,
Act with kindness or stay present throughout the day.
Let this intention rest softly in your awareness.
Take one final deep breath in and a long slow breath out.
When you feel ready,
Gently open your eyes.
Bring this sense of gratitude with you as you step into your day.
Grounded,
Aware and open to the simple joys around you.
Your morning begins now.
