Welcome,
I'm Kate.
Begin by allowing yourself to arrive here.
You may still be lying in bed or sitting comfortably just starting your day.
There's no need to rush this moment,
No need to get anywhere yet.
If it feels right gently close your eyes or keep them softly open.
Take a slow breath in through your nose and an easy breath out through your mouth.
Let your breath find its own rhythm,
Nothing to change,
Just noticing.
Bring your awareness to your body as it is this morning.
Notice where your body is supported,
The bed beneath you,
The chair,
The floor.
Feel the simple fact of being held.
Your body has carried you through the night,
Breathing,
Repairing,
Resting in whatever way was available.
You don't need to judge how well you slept,
Just noticing that you are here now.
Begin to gently scan through your body.
Notice your face,
Your jaw,
Your shoulders.
If there's tension that's okay,
If there's ease that's okay too.
Simply allowing your body to wake up at its own pace.
Bring attention to your chest and your breath moving there.
Your heart beating steadily without needing direction.
Your belly rising and falling.
Your body doing what it knows how to do.
Something quietly remarkable about that.
Now instead of thinking about gratitude let's begin with acknowledgement.
Acknowledging what is already here.
You might begin by noticing the most basic things.
The fact that this day has arrived.
You don't need to feel grateful in a big or emotional way.
This is not about forcing positivity.
It's about noticing enoughness.
The quiet truth that in this moment there is enough support to be here.
You might begin to sense appreciation for the way your body keeps going even on difficult days.
Even when things feel heavy.
Perhaps appreciation for having a place to wake up.
For a moment of quiet.
For this pause before the day begins.
Let that appreciation be gentle,
Almost neutral.
A soft recognition rather than a feeling you need to manufacture.
If it feels natural you might bring to mind something small.
Not something impressive or life-changing.
Just something simple.
A familiar routine.
A cup of tea or coffee you'll have later.
Let gratitude live in the ordinary.
You may notice that when gratitude is simple the body responds more easily.
A softening.
A steadiness.
A subtle sense of okayness.
Now imagine this sense of quiet appreciation spreading through your body.
Not dramatically.
Just gently.
As if it's setting the emotional temperature for the day.
You don't need the whole day to be good.
You don't need to feel positive all the time.
This is simply about beginning from a place of groundedness.
From the sense that you are already standing on something solid.
Begin to gently orient towards the day ahead.
Not by running through your to-do list.
Not by planning.
Just sensing that the day exists in front of you.
There may be things you're looking forward to.
Things you're unsure about.
Things that feel neutral.
You don't need to resolve any of it now.
Instead you might ask yourself quietly how do I want to move through this day?
Not what you need to achieve.
But how you want to be.
Slowly.
Steady.
You don't need to decide.
Just letting a word or quality gently float into awareness.
Notice how it feels in your body to imagine moving through the day with that quality.
Not perfectly.
Just intentionally.
You might sense a little more space.
A little more choice.
Gratitude doesn't remove challenges.
But it often changes how we meet them.
It reminds the nervous system that support exists.
That not everything is wrong.
That you don't have to brace quite so hard.
For the next few moments simply rest here.
Letting gratitude be quiet and understated.
Not something you perform.
Something you allow.
Begin to gently return.
Noticing the room around you.
The sounds.
The light.
Perhaps wiggling your fingers or toes.
And as you open your eyes.
Or prepare to start your day.
See if you can carry this sense of enough.
With you.
Not as a rule.
Not as pressure.
Just as a reminder.
That you can begin again.
From here.
