Good morning and welcome to this morning gratitude meditation.
May this practice help you begin your day with a sense of positivity,
Excitement,
Energy,
Abundance and deep appreciation for the day ahead.
Take a moment to settle into an upright position where you feel alert,
Present and ready to enter a state of stillness.
Allow your spine to lengthen,
Your head to rest gently above your shoulders and your posture to feel strong yet relaxed.
Resting your hands on your lap or by your sides and when you're ready softly closing your eyes.
Beginning with one long,
Slow,
Intentional breath,
Inhaling through the nose,
Feeling the cool air enter your nostrils,
Letting the breath travel down into your belly and holding gently for a moment,
Then exhaling with a soft sigh,
Allowing your belly to expand and your body to release any tension.
Bringing your attention to your eyelids,
Notice the gentle weight of them resting closed,
The subtle moisture of your eyes,
The quiet darkness behind them.
Shifting your awareness now to the back of your head,
Observing the point of contact the pillow or the surface behind you and feeling the support beneath you,
Steady,
Grounding,
Reliable.
Now observe the activity of your mind,
Is it calm and still this morning or is it already moving,
Planning,
Thinking ahead?
There's no right or wrong here,
Just acknowledging what is present.
My mind is quiet this morning or my mind is busy this morning,
Just noticing without judgment.
Now,
Just gently invite some positive energy into your space,
An energy that brings calm,
Joy and a sense of possibility.
Beginning by appreciating the simplest gift of just being alive,
Calling to mind the miracle of breathing,
The ability to move your body,
The capacity to see colours,
Ear sounds,
Feel textures,
Smell scents and taste the world around you.
Your senses allow you to experience the richness and vividness of life,
Taking a moment to appreciate this incredible ability to engage with the world so fully.
Now shifting your attention outward,
Appreciating the environment that supports you,
Your bed,
Your home,
The safety of having shelter,
Clean water,
Food,
Warmth and the essentials that sustain your life.
Bringing awareness now to your inner world,
Your ability to feel deeply is a gift,
Gratitude for emotions like joy,
Excitement,
Love,
Curiosity and even for the more challenging emotions,
Sadness,
Frustration,
Anxiety or disappointment because they remind you that you're human,
Growing,
Evolving,
Capable of profound depth.
Now calling to mind the experiences that enrich your life beyond your home,
Moments like sharing a meal with a friend,
Achieving a personal goal you worked hard at,
Witnessing a beautiful sunset,
Laughing with others,
Learning something new or simply enjoying a quiet moment of peace.
Opening up to gratitude for the freedom you have to explore,
To choose,
To create,
To experience each day with fresh open eyes,
An open heart and an open mind.
Shifting your focus now to the people in your life,
Thinking of the relationships that bring you joy,
Comfort or meaning,
Close friends,
Family,
A partner,
Colleagues,
Mentors or even the small but warm connections with acquaintances.
Every person plays a role in the tapestry of your life and each connection is worth appreciating.
Now expand your awareness even further,
Consider vastness of human existence,
Countless opportunities,
Experiences,
Moments available to you throughout your lifetime.
Each day offers something unique and unrepeatable,
Even in the quiet or mundane moments there is beauty when you choose to notice the small details that make your life uniquely yours.
Finally bring your attention back to yourself,
To the love,
Kindness,
Creativity and joy you carry within you.
Visualising this energy as a warm glowing light stored within your body,
Perhaps in your chest or your belly,
Radiating outward,
Filling you with gratitude and confidence as you move throughout your day.
You have so much to offer each day,
Now beginning to bring your awareness back into your physical body,
Feeling the weight of your hands,
The rise and fall of your breath,
The surface beneath you and when you're ready slowly open your eyes.
Notice how you feel,
Perhaps a little more grounded,
A little more open,
A little more excited about the opportunities and gifts this day may bring.
Thank you for taking this time for yourself,
May your day unfold with joy,
Clarity and gratitude.
