Welcome.
Find a comfortable position,
Seated or lying down.
Let your hands rest easily,
With no effort.
Allow your eyes to close softly.
Take a slow,
Easy breath in,
And exhale gently.
Let your body begin to soften.
Notice the surface supporting you,
Steady,
Reliable,
Here for you.
Now bring awareness to your breath,
Noticing the rise,
And the fall.
Breath moving in,
And breath moving out.
Nothing to change,
Just a gentle rhythm.
With each exhale,
Allow tension to release.
With each inhale,
Allow ease to arrive,
And breathe out,
Letting go.
Breathing in,
Receiving calm,
Now begin to bring to mind something you are grateful for within yourself.
It may be your strength,
Your resilience,
Your capacity to care.
Choose one quality,
And let gratitude rise for it.
Feel it settle warmly in your chest.
Next,
Bring to mind someone in your life you are grateful for.
It could be a friend,
A teacher,
Even a stranger who showed you kindness.
Picture them gently in your awareness.
Feel gratitude for their presence,
For the way they touched your life.
Bring to mind something in the world around you that you are grateful for.
Perhaps the warmth of the sun,
The beauty of nature,
The comfort of a safe space.
Allow yourself to savor this gratitude,
Letting it fill you with a quiet joy.
Notice how gratitude feels in the body.
Perhaps a softening in the chest,
A lightness in the breath.
A gentle warmth through your whole being.
Silently repeat,
I am grateful.
I am open.
I am grateful.
I am at peace.
Let these words echo with each breath,
Anchoring you in the present moment.
Take a final deep inhale,
And exhale fully.
When you feel ready,
Gently wiggle your fingers and toes.
Softly open your eyes.
Carry this gratitude with you into the rest of your day.
