Take some time to place yourself into a comfortable position.
Take a few deep breaths and let your chest rise and fall with each inhale and exhale.
When you are ready,
Let your eyes drift closed.
As you continue to breathe slowly and deeply,
Let your attention rest gently on your breath,
Feeling the movement as it enters and exits your body.
Each time you exhale,
Let go of any tension you are holding onto.
Relax your face.
Relax your shoulders.
Relax your arms.
Relax your belly.
Relax your legs.
When you next exhale,
Settle your attention to the area around your heart.
Focus on the feelings of love,
Compassion,
Empathy and forgiveness.
With your attention on your heart centre,
Bring to mind something or someone you are grateful for.
As you continue with your easy and relaxed breathing,
Perhaps you feel gratitude for being alive and healthy.
Perhaps you are grateful for the abundance of nature that produces food to nourish your body and the beautiful scenery to nourish your soul.
Bring to your attention people who truly nourish you in your life and how they bless you with their presence.
Feel gratitude for your own life and the many gifts you have been blessed with.
Now bring your attention to how this gratitude feels in the area around your heart.
With each inhale,
Let this feeling grow outwards,
Expanding to fill your chest,
Your arms,
Your hands,
Your legs and your feet.
With each inhale,
This feeling grows,
Filling you up.
And now,
Even as you return your attention to your breath,
Let your body remember the sensations of your gratitude.
Coming back to the breath,
Let your chest rise and fall with each inhale and exhale.
As you breathe slowly and deeply,
Let your attention rest gently on your breath,
Feeling the movement as it enters and exits your body.
Notice how your body feels.
Notice any sensations in your body.
What can you smell?
What can you hear?
Returning your attention back to your breath and letting your body remember the sensations of your gratitude.
This meditation will help you build resilience muscle through gratitude.
Know that you can always go back to this meditation.
Gratitude is very powerful.
The more you're grateful for things in your life,
You'll attract more things into your life.
When you're ready,
Bring your awareness back to the room,
Back to my voice.
You might like to give your fingers a wiggle and your toes.
You might like to stretch your arms.
And when you're ready,
Slowly open your eyes and come back to the room.
Notice how you're feeling after this meditation.
