Gratitude Meditation

Close your eyes gently and take a deep breath in through your nose,

Allowing your abdomen to expand.

Hold for a moment and then exhale slowly through your mouth.

Let go of any tension as you breathe out.

Repeat this deep breathing two more times,

Feeling your body relax more with each exhale.

Bring your attention to the present moment.

Feel the surface beneath you supporting your body.

Notice the sensations in your feet,

Legs,

Back and shoulders.

Allow any tension to melt away with each breath.

Now,

Think of a person,

Place or experience that you are grateful for.

It could be a loved one,

A beautiful sunset or a simple moment of joy.

Picture this in your mind,

See it clearly and allow the feelings of gratitude to wash over you.

As you visualize this source of gratitude,

Notice how it makes you feel.

Allow that warmth and appreciation to grow in your heart.

Feel it radiating through your body,

Filling you with a sense of peace and contentment.

Now,

Think of three things in your life that you are grateful for right now.

They can be small,

Like a warm cup of tea,

Or larger,

Like your health or a supportive friend.

As you think of each one,

Take a moment to feel that gratitude deeply.

Silently or aloud,

Say to yourself what you are grateful for.

Let the affirmation resonate within you.

Bring your awareness back to the present moment.

Feel the air around you,

The sounds in your environment and the rhythm of your breath.

Know that gratitude can be found in every moment,

In both the big and small aspects of life.

When you are ready,

Begin to gently wiggle your fingers and toes.

Slowly bring your awareness back to the space around you.

Open your eyes when you feel comfortable.

Take a moment to notice how you feel.

Carry this sense of gratitude with you as you continue your day.