Welcome to this meditation,
Just allow yourself to start to focus on your body as it gently settles,
Encouraging your shoulders to release any weight that you've been carrying and notice your breath,
Calm,
Steady,
Alive.
Allow each inhale to bring you into this moment and each exhale to let go of anything that no longer needs your attention.
Now imagine that you're holding a pair of glasses,
Not ordinary glasses,
But something magical.
The frames feel light in your hands and when you lift them to your face the lenses shimmer with warmth.
These are your gratitude lenses and through them the world looks a little softer,
A little brighter,
A little more alive.
When you put them on you can only see what's good,
What's beautiful,
What you already have and what is already enough.
So gently place them over your eyes now in your mind's eye,
Feel the shift,
Subtle but real.
The colours around you in your mind's eye seem richer,
The light kinder,
Even the quiet hum of life feels like a gift.
Just take a moment here,
Looking through the lenses at your life and notice how much already you have to be thankful for.
We spend so much of our lives scanning for what we don't have or what our ego perceives we don't have.
Searching for the next thing,
The next version of ourselves,
The next big goal,
The next validation.
But in doing so we sometimes forget that we already hold everything we truly need.
There's an old story about the gods and the secret of happiness.
At first the gods decided to hide the secret deep beneath the sea,
But humans found it.
So they tried again and hid it on the moon,
But eventually we built a rocket and found it again,
This time fighting over it.
So finally they decided to hide it in one place we would never think to look,
Inside our own hearts.
But there it has been ever since,
Waiting to be rediscovered.
Not by searching outward,
But by venturing home,
Deep within ourselves.
Gratitude is that remembering,
It's the quiet voice that whispers,
You already have enough.
Now take a moment to feel your body,
The quiet rhythm of your heart,
The rise and fall of your breath,
A subtle pulse of life moving through you.
Your body is a masterpiece,
A living expression of gratitude.
Your hands,
Your eyes,
Your voice,
Gifts,
So constant we forget to call them gifts.
Your breath,
The first thing you ever received and the last thing you'll ever let go of.
Take a deep breath in now,
Feeling the cool air entering your lungs,
This simple act that gives you life,
Energy and vitality.
Every inhale nourishes and awakens you,
A reminder that life itself moves through you again and again.
As you exhale feel how it softens,
Calms,
Balances and sets you free.
The exhale is the physical embodiment of letting go,
A quiet surrender that makes space for peace.
Now tune in to your heartbeat,
That steady rhythm that began long before you even took your first conscious breath.
It spreads life to every corner of your body,
A pulse of energy,
Compassion and purpose.
Your heart,
Tireless,
Constant and faithful companion,
Reminds you that love and life are not things you seek,
But things that live within you.
And flowing endlessly through you is your blood,
That carries oxygen,
Life,
It spreads warmth and energy to every cell.
It also quietly gathers what no longer serves you,
The physical,
Emotional and mental residue of the day,
Bringing it back to the lungs to be released with each gentle breath.
As you inhale you draw in new life,
Energy and hope.
As you exhale you release the old,
The heavy,
The unnecessary,
A cycle of renewal happening quietly within you,
A reminder that even without effort your body is working in harmony with life itself.
Just take some time to pause and let that sink in.
You're a miracle of balance,
A symphony of breath,
Heartbeat and flow,
Each moment sustaining you,
Each breath renewing you,
Each exhale setting you free.
Now imagine just for a moment meeting yourself in the future,
30 years from now.
You're older,
Wiser,
You look at yourself with wonder and say,
I would give everything I own to be you right now,
To be this age,
This healthy,
This alive,
This beautiful.
Take that in for a moment,
What you have right now is priceless,
You're living the days your future self will one day miss.
Now take a deep long breath in through your nose and as you exhale let it all settle.
Now take some time to look through the lenses of gratitude and see your day ahead.
Every sound,
Every colour,
Every person you meet,
Every situation,
See it all with abundance,
Even the challenges,
Teaches in disguise,
Even the pauses,
Moments of grace.
You don't need to search for more,
The beauty of life is already here,
In the quiet breath that sustains you,
In the warmth of the sunlight,
In the laughter you share,
In the simple miracle of being alive.
You searched the stars for meaning and climbed the moon for light,
But all you ever needed was hidden just in sight,
The treasures in your heartbeat,
The wonder in your view,
The breath that softly carries peace in all you say and do,
For gratitude's the gentle thread that weaves your world anew.
Take one final deep breath in and as you exhale whisper softly to yourself,
May I find joy in the simple things and peace in all I already have.
Carry that feeling with you,
Let it shape how you move,
How you see and how you meet the world,
And if ever you forget,
Just come back here and remember the gift you already hold.
You're part of this quiet miracle of life,
You're blessed by its simple beauty,
And in this moment that is more than enough.
Namaste.
