Welcome.
As you settle in for this morning meditation,
Allow yourself to arrive fully in this moment.
There's nowhere else you need to be right now,
No tasks to complete,
No one to impress.
Just you,
Here,
Now.
Gratitude is not something we need to reach out for,
Because it's already within us.
It's a quiet hum beneath all the noise of the mind.
This morning,
We will simply remember it.
We will gently peel back the layers of worry,
Expectation and distraction to uncover the gratitude that naturally floats through all of us.
Let's begin.
Close your eyes,
If that feels comfortable,
And take a deep breath in,
Slowly filling your lungs.
Hold it for a moment and gently release.
Feel the breath moving in and out like the waves meeting on the shore and retreating again.
Inhale,
Exhale.
Notice how the breath is a gift,
You don't have to think about it,
It simply happens.
Life is moving through you.
Let your body soften,
Release any tension in your shoulders,
Your jaw,
Your hands.
Allow yourself to be supported by the ground beneath you.
Trust it to hold you.
Now gently bring your attention to your heart.
Not as a thought,
But as a feeling.
Imagine your heart is a soft glowing light in your chest,
Warm and open.
Begin to silently repeat to yourself,
Thank you,
Thank you,
There's no need to force it,
Just let the words flow,
Thank you.
Allow whatever arises to be enough.
Perhaps you feel grateful for the breath,
For the warmth of the bed you woke up in this morning,
For the morning light spilling into the room,
For the sounds of life beginning outside,
For the people who love you,
Near or far.
Or maybe you feel gratitude for the challenges that have shaped you,
Softened you and taught you how to love more deeply.
If nothing particular comes to mind,
That's okay too.
Simply stay with the feeling,
Thank you,
Thank you,
Let it wash over you like a gentle wave.
Now,
Expand this feeling,
Imagine sending this gratitude outward,
First to yourself.
Thank you for being here.
Thank you for trying.
Thank you for always continuing to show up.
Now let this gratitude ripple out to the people in your life,
To those who have been kind to you and even those who may have challenged you.
Be grateful for the lessons they have taught you.
Let this gratitude expand beyond people,
Beyond circumstances,
To all of life.
The sun that rises every day without asking for anything in return.
The earth that supports your every step.
The air that fills your lungs with life.
Notice how this gratitude is boundless,
It has no edges.
You don't need to hold it tightly,
Just let it be,
Let it flow.
Rest here for a few more moments,
Breathing in gratitude and breathing out ease.
Thank you.
Now,
Slowly bring your awareness back to the room.
Feel the weight of your body,
Hear the sounds around you.
Begin to wiggle your fingers and toes gently.
And when you're ready,
If you have closed them,
Gently open your eyes.
Carry this quiet gratitude with you into the day.
Let it colour your actions,
Your words today and the very way you see the world.
Remember,
As a favourite quote of mine from Ram Dass said,
We're all just walking each other home.
Go now and take each step with gratitude.
Thank you for being here.
May your day be filled with ease and love.
Namaste.
