Begin meditating.
I would like to invite you to sit comfortably.
Adjust your posture so that you're sitting in any upright position with your spine straight.
Let your eyes close.
Relax your shoulders.
Soften your jaw.
And let go of any tension in your body.
Take a couple of deep,
Full inhale and exhale fully.
Releasing all the air from your lungs.
Inhale fresh oxygen and exhale fully.
Do this for a few more times at your own pace.
Focus your awareness on your breath.
Use your breath as an anchor to your awareness.
Holding your awareness again and again to the experience of breathing.
As you inhale,
Allow your awareness to follow your breath,
Moving into the body.
As you exhale,
Allow your body to relax.
Exhale awareness,
Exhale relaxation.
As you inhale,
Feel the air coming in.
Touch with your nostrils,
Nose,
Throat,
Chest,
Lungs.
And as you exhale,
Soften your body.
Lengthen your muscles while maintaining a straight spine.
As you watch your breath,
Continue to concentrate on the sensations in your body.
If you find your mind wandering,
Simply notice that it has wandered.
Let the thoughts go and gently bring your mind back to the breathing.
From this state of relaxation,
Allow yourself to ponder the question,
Who or what do I appreciate in my life right now?
Breathe in and out and ask yourself again,
Who or what do I appreciate in my life right now?
Notice the first thing that comes to mind and bring your attention to it.
Continue to breathe,
Allowing yourself to focus on that one thing that came into your mind.
There are many things in life that we can be grateful for,
But for this meditation,
Try to focus on one aspect of your life that you appreciate most in this moment.
Continue to breathe and focus on that one thing that came up your mind first,
The thing you are grateful for in this moment.
Visualize it.
Notice the feelings that arise in your body.
Breathe in and out and focus on this feeling of gratitude.
Try not to focus on any thoughts.
If thoughts arise,
Just let them pass and come back to focusing on how you feel as you visualize something you are grateful for.
Deep inhale,
Full exhale.
Continue to picture this one thing that you appreciate in your life right now and notice how you are feeling.
Scan your body with your awareness.
Notice different areas and how they feel.
Notice the sensations in your body as you focus on gratitude.
Observe these sensations and appreciate them.
Enjoy them.
Breathe in and out,
Feeling gratitude for that one thing in your life that you are grateful for right now.
Watching the kindness and acceptance as you experience this gratitude for a moment longer until you hear my voice again.
Breathe in and out,
Feeling gratitude.
Breathe in and out,
Feeling gratitude.
Breathe in and out,
Feeling gratitude.
Breathe in and out,
Feeling gratitude.
Breathe in and out,
Feeling gratitude.
Breathe in and out,
Feeling gratitude.
Breathe in and out,
Feeling gratitude.
Breathe in and out,
Feeling gratitude.
I invite you now to deepen your breath and bring your awareness to your whole body.
Feel the environment around you,
The sound of my voice,
Your presence,
My presence,
Our presence.
Take as much time as you want and when you feel ready,
You can slowly open your eyes.
Breathe in and out,
Feeling gratitude.
Breathe in and out,
Feeling gratitude.
Breathe in and out,
Feeling gratitude.
Breathe in and out,
Feeling gratitude.
Breathe in and out,
Feeling gratitude.
Breathe in and out,
Feeling gratitude.
