Welcome to this gratitude meditation.
Let's take a moment to get comfortable either sitting or lying down.
Letting your hands rest gently wherever they fall.
And if it feels right to you,
You may close your eyes.
Now take a slow breath in through your nose.
And exhale through your mouth.
Letting your shoulders release any tension they may be holding.
Again,
Inhale deeply.
And exhale fully,
Settling into this moment.
Beginning to notice your body breathing.
You don't need to change anything.
Just observe the gentle rise and fall of your chest.
Feeling your feet connected to the ground or the surface beneath you.
Feeling supported.
Feeling held.
And with every breath,
Inviting a little more softness in.
Now bringing to mind something about yourself you appreciate.
Your resilience.
Your creativity.
Your humor.
Your kindness.
Even your effort to be here.
Allowing yourself to acknowledge it fully.
Silently repeating,
I am grateful for who I am and who I am becoming.
Shifting your awareness to your body.
Thanking it for carrying you through each day,
Even if it does so imperfectly.
Thank it for every step,
Every breath,
Every sensation.
If you like,
Place a hand on your heart or your stomach.
And notice that warmth beneath your palm.
And whisper inwardly,
Thank you,
Thank you,
Thank you.
Bring to mind three things in your life that you're grateful for.
It could be big or small.
Perhaps a person,
A soft blanket,
A flower you noticed on your walk this morning.
A memory,
A meal,
A dream.
Letting each one fill you like light emanating from the inside.
With every exhale,
Allowing gratitude to flow gently through your entire body.
Imagine sending that warm light outward.
Let that light surround the people you love.
Sending that light to those who support you and to yourself,
Past,
Present,
And future.
Breathing in gratitude.
And breathing out peace.
Again,
Breathing in gratitude.
And breathing out peace.
Now as we come to the end of our meditation,
I invite you to gently wiggle your fingers and toes.
Taking one last deep breath in.
And exhale.
Returning to the room with clarity,
Calm,
And a heart full of appreciation.
And opening your eyes whenever you're ready.
Carrying this feeling with you into the rest of your day.
Thank you for sharing this time with me.
Feel free to come back every day to practice this gratitude if you enjoyed it.
Have a wonderful day.
