Find a comfortable seated position or lie down,
Allowing your body to relax.
Close your eyes gently and take a deep breath in through your nose,
Filling your lungs completely.
Hold it for a moment and now exhale slowly through your mouth,
Releasing any tension you might be holding.
Let's do this a few times.
Inhale deeply and exhale,
Letting go of any stress.
One more time,
Breathe in deeply,
Breathe out slowly.
As you settle into your breath,
Bring your awareness to the idea of gratitude.
This meditation will help you to cultivate a deeper appreciation for the present moment and the blessing in your life.
You can silently set an intention.
I am open to feeling gratitude.
Now gently bring your attention to your body.
Notice how it feels against the surface you are on.
Feel the weight of your body being supported.
Relax your forehead.
Starting at the top of your head,
Scan down through your body.
Relax your forehead,
Your eyes,
Your jaw.
Let go of any tightness in your shoulders,
Allowing them to drop away from your ears.
Feel your chest rise and fall with each breath.
Notice your heart beating,
A reminder of life and presence.
Move down through your abdomen,
Hips,
Thighs,
And all the way to your toes.
Take a moment to simply be in your body,
Appreciating this vessel that carries you through life.
Now bring to your mind something you are grateful for.
It can be something big or small,
A person,
A moment,
Or even a simple pleasure like a warm cup of tea.
Allow this feeling of gratitude to fill your heart.
As you focus on this thing you are grateful for,
Visualize it.
Imagine it in detail.
What does it look like?
How does it make you feel?
Let this feeling of gratitude expand within you.
With each breath in,
Invite more of that feeling in.
With each breath out,
Release any negativity or stress.
Allow this sense of appreciation to spread throughout your body,
Filling you with warmth and joy.
Now gently expand your awareness beyond that one thing.
Think of three more things you appreciate in your life right now.
They can be as simple as the air you breathe,
The wind,
The ground beneath you,
Or a cherished relationship.
Take a moment with each one,
Allowing gratitude to wash over you like a gentle wave.
Notice how it feels to acknowledge these blessings.
Stay with this feeling of connection to the present moment,
Understanding that there is always something to be grateful for.
As we begin to close this meditation,
Take a few deeper breaths.
Inhale deeply,
Exhale slowly.
Inhale deeply,
Exhale slowly.
Inhale deeply,
Exhale slowly.
Exhale slowly.
Now bring your awareness back to the room.
When you feel ready,
Gently open your eyes.
Take a moment to notice how you feel.
Carry this sense of gratitude with you as you move throughout your day.
Remember that you can return to this feeling anytime you need.
Thank you for taking this time for yourself.
May you be well.
May you be happy.
May you be peaceful.
Choose loving-kindness.
