Hello.
Today we are going to take a moment to hit pause on the hustle and bustle and tune into the good stuff that we often overlook.
We're going to dive in and soak up some appreciation for the little and the big things that make life sweet.
It's often when we're super busy that we forget to pause and look around and actually appreciate what's happening in that moment.
So today we're going to slow down and do just that.
So find yourself in a comfortable position.
Take a nice long slow inhale in and on the exhale close your eyes.
Now just sit here for a moment breathing in through the nose and out through the nose.
Just finding your breath.
Now take a nice long slow inhale in through the nose and hold and then exhale slowly through your mouth.
Let's do that again.
Inhale nice and slow in through the nose hold and let it go through your mouth.
Do this on your own for two more times.
We're just settling into our breath here letting go of the day and finding ourself in this moment.
Now with your focus still on your breath observing the natural rhythm of the inhales and the exhales.
Feel the cool air entering your nose,
The warm air leaving,
And start to shift your awareness to your body.
Starting at the top of your head,
Slowly scan down to your toes and notice any areas of tension or discomfort.
And with each exhale imagine releasing that tension and just allowing your body to become more relaxed and at ease.
Move slowly here and just take time to notice your body.
Now take a nice long slow inhale in and let that go.
And as we breathe in and out here,
Begin to bring to mind things in your life that you're grateful for.
We're going to start with this simple.
Noticing your breath here,
Breathing in and out.
Silently repeat,
I am grateful for this moment.
Grateful.
And just hold that gratitude for your breath.
Shifting now to your body and all that it does.
Silently repeating,
I am grateful.
Just think of all of the things your body does and hold gratitude for every little thing.
The arms that hug,
The eyes that see.
Just pause in this moment and reflect.
I am grateful.
It's the simple things in life that we often overlook.
The fact that we can see a sunrise or a sunset,
Hear music playing,
Or laughter.
Smell delicious food.
Think of all of your senses and just silently say to yourself,
I am grateful.
Grateful that you get to experience all of those each day.
Continuing to breathe in and out here.
Think about the people in your life.
Bring your awareness to your family members who support you.
Picture them in your mind now and silently say,
I am grateful for you.
Now think of the friends who bring you joy and companionship.
Your chosen family.
See them and with gratitude in your heart,
Silently say,
I am grateful for you.
And now expand that even further to colleagues or teachers,
Acquaintances,
People that have made an imprint in your life.
Even just smiling at the coffee barista.
Or a person at the grocery store you see every time you shop.
Notice them.
Notice the people you love.
Or a person at the grocery store you see every time you shop.
Notice them in your mind now and silently say,
I am grateful for you and all you do.
Now look at all of those people,
Your friends,
Your family,
Your colleagues.
All of the people that have touched your life in some way and line them up in front of you and just say,
Thank you.
Now let's just consider some of the experiences that have shaped you.
The challenges that have taught you resilience.
The successes that have brought you joy.
The moments of stillness that have provided clarity.
The life that you have built so far that have made you,
You.
Take a moment now to reflect.
And as you see each of those beautiful memories play for you,
Silently say to yourself,
I am grateful.
And hold gratitude for everything that has shaped who you are and helped you on this path to what you will become.
Take a moment to reflect on how this sense of gratitude feels in your body.
Bring your awareness to your heart.
And notice it beating and feel warmth and expansion.
Allow this feeling to grow,
Filling your entire being with profound sense of appreciation and peace for the simple things,
For the people,
For the world.
For the experiences in your life.
Now take a nice long slow inhale in,
Filling your lungs completely.
And exhale out slowly.
Gently wiggle your fingers and toes and bring awareness back into your body.
Just slowly take your time here,
Holding on to that feeling of peace.
And when you're ready,
You can softly open your eyes and carry this sense of gratitude with you throughout your day.
Pause and look around.
Notice things and let the simple things light you up.
And remember,
You can return to this feeling whenever you choose,
Just by slowing down and remembering who and what you have in your life.
And what you have in the simple act of just breathing.
Thank you so much for meditating with me.
Have a beautiful day.
