Welcome to this meditation.
Begin by finding a comfortable position,
Sitting or lying down,
Allowing your body to relax naturally.
Close your eyes softly and take a slow deep breath in.
Hold it for a moment and then exhale fully,
Letting go of any tension in your body.
Take another gentle breath in,
Noticing the air filling your lungs and release it slowly,
Letting your mind settle.
As you continue to breathe slowly and steadily,
Bring your attention to the present moment.
Feel the rhythm of your breath as it moves in and out,
Grounding you here and now.
With each inhale,
Invite a sense of calm into your body.
With each exhale,
Release any lingering thoughts or worries from yesterday,
Allowing space for clarity and openness.
Now,
Gently bring to mind the first things that you feel grateful for today.
Perhaps it's the gift of waking up to a new day,
The warmth of the sunlight or the quiet moments before your day begins.
Allow yourself to fully feel the appreciation for these simple blessings.
Notice the way your body responds to this awareness.
Maybe a lightness in your chest or a softening of your shoulders or a gentle smile on your face.
Expand this feeling of gratitude outward now.
Think of the people in your life,
Friends,
Family,
Colleagues or even strangers who have touched your life in some way.
Feel appreciation for their presence,
For the ways they contribute to your world and for the lessons that they have offered.
Let your heart open with warmth and connection.
Now,
Shift your focus inward.
Appreciate yourself for taking this moment to pause,
To breathe and to cultivate gratitude.
Recognize the strength it takes to begin each day with awareness and intention.
Accept yourself exactly as you are in this moment,
Honoring your efforts,
Your presence and your capacity to feel and give gratitude.
As you prepare to end this meditation now,
Take one more deep conscious breath.
Let the feeling of gratitude fill your body,
Flowing from your chest to your fingertips down to your toes.
Carry this sense of appreciation with you as you move into your day.
When you are ready,
Gently open your eyes,
Bringing this calm,
Thankful energy into the morning.
Notice how different the day feels when it begins with gratitude and allow yourself to carry this awareness with you,
Returning to it whenever you need a reminder of the simple joys in your life.
