Take a moment to find a comfortable position.
Allow your body to settle into the chair,
Cushion,
Or floor beneath you.
Close your eyes softly,
And begin by taking a slow deep breath in,
And exhale fully.
Again,
Breathing in deeply,
Filling your lungs,
And releasing,
Letting go of any tension.
One more time,
A deep cleansing breath in,
And exhale slowly.
Relaxing into this moment.
Now,
Allow yourself to recall times in your life when you felt a great deal of appreciation,
Moments when something touched your heart,
When you received something meaningful,
Or when you gave to another and felt the warmth of that exchange.
Let one memory come to mind now.
See it,
Feel it,
As if it's happening again in this moment.
Allow the gratitude and appreciation to rise in you.
And take a breath with it,
Breathing in that feeling and letting it expand.
Now,
Gently bring to mind another moment of appreciation.
It might be something small,
Perhaps the sound of a child's laughter,
The comfort of a delicious meal,
Or the beauty of a sunset.
Let yourself linger there.
Notice the smile that comes naturally to your face.
Feel the warmth in your body as you remember.
You may also recall bigger moments,
Buying the perfect car or house you had dreamed of for years,
Celebrating your marriage,
Or the incredible joy of bringing children into the world.
Let yourself savor these memories,
Each one carrying energy,
Accomplishment,
And love.
Continue to gently bring forward several more different memories of gratitude and appreciation.
They can be small or large,
Ordinary or extraordinary.
What matters is how they make you feel inside.
With each one,
Pause for a moment.
Feel the energy,
The lightness,
The gratitude it brings.
Breathe with it.
Allow it to fill you and then move gently to the next.
If your mind wanders,
That's perfectly natural.
Just guide it back with kindness,
Returning to the next memory of appreciation.
One by one,
Let them come to you and let yourself truly receive them again,
As if each were a gift placed gently in your heart.
Notice now how your body feels,
Filled with the warmth of gratitude.
Perhaps there's a soft smile on your face.
Perhaps your chest feels open,
Light,
Expansive.
Rest in this feeling for a few more breaths,
Fully immersed in appreciation.
And now,
When you're ready,
Slowly bring your awareness back to this present moment.
Feel the support beneath you.
Notice the sounds around you.
Take a deep breath in and exhale fully.
Gently stretch your body in any way that feels good.
And when you are ready,
Open your eyes.
Welcome yourself back,
Carrying this sense of gratitude and appreciation with you into the rest of your day.
Namaste.
