Gratitude doesn't require a grand occasion.
It can be as simple as savouring the taste of your morning drink,
Watching the birds in the garden,
Or enjoying a good book.
And this meditation encourages you to cultivate thankfulness by slowing down and noticing what you can see,
Hear,
Touch,
And taste,
And smell.
So let's start with the breath by bringing our attention to the flow of air moving in and out via your nose or mouth.
Close your mouth if you're able to,
And breathe through your nose,
And feel the gentle flow of air move up through your nose and into your body.
Be curious and notice the sensations as the air moves up through your nose.
Perhaps picturing in your mind's eye the journey of the air as it moves up through the nose,
Into your mouth,
And then down into your body.
Just stay with your breath as you continue to be curious and notice the sensations within your body.
On the next exhale,
See if you can relax your shoulders just a little bit more by lowering them and direct your awareness towards gratitude.
And bring to mind something in your field of vision that you appreciate.
Use this moment to explore the world through sight if you're able.
Perhaps a colour,
A shape,
A movement,
Or even the way the light casts a shadow.
This moment is fleeting,
Never to be exactly the same again.
What do you see right now,
And can you feel gratitude for the ability to witness it?
Now shift your attention to the sense of smell.
Take a moment to notice an aroma,
Something familiar and comforting,
Or something new and intriguing.
Perhaps the smell of the piece of clothing,
Or a piece of fabric nearby.
But whatever scent it is,
Does it bring you joy or curiosity?
Let yourself be uplifted by the simple act of inhaling and appreciating.
Now turn your attention to your awareness to sound.
Listen deeply.
How many layers of sound can you detect?
Distant noises.
Perhaps a song that fills you with happiness,
Or the laughter of people somewhere.
Or even the steady rhythm of your own breath.
Let yourself be grateful for the ability to hear and experience these moments.
Now focus on the sensations of touch.
If someone is nearby,
You might share a hug and notice the warmth of connection.
If you have a pet,
Take a moment to feel the texture of their fur.
Or simply run your fingers over a soft fabric,
Or the cool surface of a table.
Let your sense of touch awaken gratitude for the simple joys of the physical world.
Look around you.
Notice the objects that fill your space.
Consider the creativity and craftsmanship that went into their design.
From the smallest tool,
To the most cherished possession.
Each item has been shaped by many hands to make your life a little easier or more beautiful.
Take a moment to appreciate the effort and thoughtfulness behind these everyday things.
And as this practice nears an end,
Bring this attitude of gratitude with you throughout your day.
One simple way to extend this feeling is by expressing thanks to those around you,
Even for the smallest acts of kindness.
Notice how gratitude softens your heart and brightens your perspective.
So thank you for taking this time to practice with me today and to cultivate gratitude.
We have so much to be grateful for,
But we can be easily hijacked by the busyness of life.
And may you carry this sense of appreciation with you,
Embracing the beauty of life.
Wishing you a wonderful day.
I'm Hilary Hart.
Namaste.
