Welcome.
This is your time to connect deeply with gratitude.
To open your heart to the gifts in your life and to savour the beauty of the present moment.
Gratitude is a powerful force and by focusing on it through your breath,
You can invite peace,
Joy and connection into your mind and body.
Find a comfortable position where you can completely relax.
Gently close your eyes and allow your body to soften.
Take a deep breath in and exhale slowly,
Releasing tension.
Allow yourself to settle into this space,
Knowing you're exactly where you need to be.
Let's begin by bringing awareness to your breathing.
Notice how your breath flows in and out naturally,
Like a gentle tide.
There's no need to change anything just yet,
Simply observe.
Now,
Let's deepen the breath.
Take a slow,
Expansive inhalation through your nose,
Feeling your chest and belly rise.
And then exhale softly and mindfully through your mouth,
Feeling your body relax.
Again,
Breathe in deeply,
Savouring the air as it enters.
And exhale slowly,
Releasing any tension or worry.
With each breath,
Allow yourself to feel more present,
More at ease and more open to the flow of gratitude.
Now,
As you take your next slow,
Deep inhalation,
Imagine you're breathing in gratitude.
Feel it entering your body like a warm golden light,
Filling your chest and expanding into every corner of your being.
As you exhale softly,
Imagine sending that gratitude out into the world,
Like a gentle ripple in a still pond.
Inhale slowly,
Drawing in the light of appreciation,
And exhale gently,
Releasing it outwards with love.
With each breath,
Allow yourself to focus on something you're grateful for.
It could be a person,
A moment,
An experience,
Or even the breath itself.
Breathe in deeply,
Savouring the feeling of gratitude,
And exhale softly,
Letting it flow through you.
Let's take a few breaths together,
Letting gratitude grow with each inhalation and flow freely with each exhalation.
Again.
Breathing in deeply,
Savouring the feeling of gratitude,
Exhaling softly,
Allowing it to flow through you.
Again breathing in deeply,
Savouring the feeling,
Exhaling gently,
Feel the gratitude flowing through you.
And I'll let you continue with this breath for a few moments now.
Now imagine yourself in a beautiful place where you feel calm and safe.
It could be a place you've been to before,
Or one you create in your mind.
As you stand in this place you notice the details,
The colours,
The sounds and the scents.
Perhaps this is your favourite garden,
Filled with colourful flowers,
Or a peaceful beach with white sands and turquoise waters.
Take some time to think of your place of beauty now.
With each breath allow this place to remind you of something you're deeply grateful for.
Maybe it's the love of someone special,
The kindness of a stranger,
Or simply the gift of simply being alive.
Breathe in slowly and deeply,
Allowing that gratitude to fill your heart and exhale softly,
Sending a silent thank you into the world.
Feel the warmth of gratitude growing within you,
Spreading through your entire body.
With each breath you become more aware of how much there is to be thankful for.
Take a moment now to affirm this sense of gratitude,
Repeating silently or out loud,
I'm grateful for this breath.
I'm grateful for the love and kindness in my life.
I'm grateful for the beauty around me and within me.
With each slow expansive inhalation feel these words becoming a part of you and with each soft mindful exhalation release any resistance,
Allowing yourself to fully embrace the gratitude.
As this session comes to a close,
Take a moment to appreciate this calm and gratitude you've cultivated.
Notice how your body feels lighter and more peaceful,
As though gratitude has washed over you like a gentle wave.
Remember gratitude is always available to you.
Every breath is an opportunity to pause,
Reflect and appreciate.
As you move forward you carry this sense of gratitude with you,
Letting it guide your thoughts,
Words and actions.
You've done something wonderful for yourself today,
Celebrate it and allow it to fill your heart.
When you're ready begin to bring your awareness back to your present moment.
Feel the surface beneath you,
The air around you and the rhythm of your breath.
I'll count from one to five and with each number you'll become more alert,
Bringing this sense of gratitude with you into the rest of your day.
One,
Noticing the sounds around you,
Two,
Wriggling your fingers and toes,
Three,
Taking a deep refreshing breath in,
Four,
Feeling fully present in the room and five,
Opening your eyes feeling calm,
Joyful and deeply grateful.
