Namaste,
Welcome to this evening gratitude meditation,
A time to reflect,
Unwind and explore what's within.
My name is Komi and I'm so glad you've chosen to sit down for this moment of stillness.
Thank you for showing up for yourself today.
Just by being here,
You're practicing self-care,
Self-love and creating space to connect with your inner world.
That's something to be proud of.
And I'm grateful that you've chosen to take this time for yourself.
Let's begin settling in.
Take a moment to find a comfortable position,
Whether you're sitting or lying down.
Look around,
Just observe and whenever you're ready,
Gently close your eyes.
Allow your body to relax.
Take a deep breath in through your nose and slowly exhale through your mouth.
Feel your body begin to settle as you let go of the weight of the day.
Take another deep breath in,
Filling your lungs with calmness and peace,
Releasing any tension you're holding onto.
Let your shoulders drop,
Your hands relax and soften the muscles in your face.
You are safe,
You are here and this is your time.
As we begin this meditation,
Let's take a moment to gently reflect on your day.
Think back to all the little moments from the time you woke up until now.
Let's try and focus on the good part.
What brought you joy today?
Maybe it was something as simple as a warm cup of coffee,
A kind word from someone,
Someone smiling at you or the sounds of the birds outside.
Whatever it was,
Hold on to that moment for just a second.
Let it fill you with warmth.
Now let's also acknowledge the challenges.
Perhaps there were moments that didn't go as planned.
Maybe there were things you wish you'd done differently or things you didn't get to do at all.
And that's okay.
Let's take a deep breath in and as you exhale,
Allow yourself to let go of any judgment or frustration.
The highs and lows of the day were both part of your journey and right now,
You are exactly where you're meant to be.
Now let's shift our focus to gratitude.
Gratitude isn't just about celebrating what's perfect.
It's about finding beauty in the imperfections too.
Think of one thing you are grateful for today.
It could be a person,
An experience or something even smaller than that,
Like the feeling of the sun on your skin.
When you find it,
Let it grow in your mind and breathe normally.
Feel the gratitude in your heart like a warm light.
Take another deep breath in and as you exhale,
Let that feeling spread through your entire body.
Now let's take a step deeper.
Think about something that didn't go as planned today.
Maybe it felt like a mistake,
A failure or a moment of disappointment.
And what if instead of seeing it as something to regret,
You saw it as a part of your growth?
What did it teach you?
How did it shape you?
Even in failure,
There is progress.
Even in loss,
There is learning.
Life is always moving forward and every experience is part of that journey.
Let's take a deep breath in and exhale,
Allowing yourself to feel gratitude for all of it,
The highs,
The lows and the spaces in between.
I want you to shift your focus on thinking about where you are in life.
Think about how far you've come,
Not where you thought you'd be,
Not where others think you should be,
But where you truly are.
Yes,
Think about how far you've come,
The small victories,
The quiet moments of courage,
The lessons you've learned along the way.
Sometimes we get so focused on what we've lost or haven't achieved that we forget to celebrate the progress we've made.
Take a moment now to thank yourself.
Thank yourself for showing up,
For trying.
Thank yourself for growing.
You've come so far,
Even if it doesn't always feel that way.
Now,
Silently say these words to yourself.
I am grateful for my progress.
I am grateful for the lessons life has taught me.
I am grateful for the journey I'm on.
As we come to the end of this meditation,
Take a few deep breaths with me.
Breathe in gratitude and breathe out doubt and breathe out judgment.
Notice your body,
How calm your mind is right now,
And how open your heart.
When you're ready,
Gently wiggle your fingers and toes,
Bringing your awareness back to present moment.
And when you open your eyes,
Take this feeling of gratitude with you,
Letting it guide you into a peaceful evening.
Thank you for sharing this time with me.
I'm grateful for you,
For your presence,
And for your light.
