Find a comfortable position,
Lying or sitting down.
Let your body be supported.
Allow your eyes to close or soften your gaze and take a slow,
Deep breath in through your nose and a long,
Easy exhale out through your mouth.
Feel your shoulders soften.
Let your jaw unclench.
Your belly loosen just a little bit more.
And place one hand on your heart and one on your belly,
As long as that feels good.
And feel your breath move your hand on your belly.
Breathing in gratitude,
Breathing out not-enoughness.
And now from this place of groundedness,
I invite you to imagine the vastness of the universe,
Stars,
Galaxies,
And endless sky.
And ask yourself,
What am I grateful for in the universe?
Now bring your awareness down to our planet,
Planet Earth.
Feel into the mountains,
Oceans,
Forests,
Deserts,
Rivers.
Maybe even picture a place in nature that you love.
Ask yourself,
What am I grateful for on planet Earth?
Now zoom in to the country you live in.
Think of one thing,
Just one,
That you're grateful for here.
It might be a freedom,
A landscape,
Culture,
Possibility.
Ask yourself,
What am I grateful for in my country?
Now bring your attention to your community,
The people,
Seen or unseen,
Who weave into your days.
Neighbors,
Workers,
Friends,
The barista,
The mail carrier.
Picture one face or one place that symbolizes community for you.
And ask yourself,
Who am I grateful for in my community?
Now gently shift into the space you call home.
Notice one thing in your home you're grateful for.
A soft blanket,
A warm bed,
A favorite mug,
A window with a view.
And ask yourself,
What am I grateful for in my home?
Finally,
Bring your awareness fully to yourself.
Your heart beating,
Your lungs breathing,
Your presence in this exact moment.
Think of one thing you're grateful for about you.
It might be your courage,
Sensitivity,
Humor,
Or resilience.
Ask yourself,
What am I grateful for within myself?
And take one more deep breath in.
Fill your chest,
Your belly,
Your whole body with gratitude.
And exhale slowly,
Sending that gratitude out in all directions,
To the universe,
Planet,
Country,
Community,
Home,
And right back into yourself.
What a gift it is to know how much gratitude surrounds you and is within you.
Carrying these layers of gratitude with you into the rest of your day,
And you'll have more to be grateful for.
You got this.
