Hi and welcome to this meditation.
Find a comfortable place to sit and take your time.
Maybe you want to move your spine,
Your shoulders a little,
Move your legs and make yourself comfortable where you are.
Take a breath in and exhale,
Relax,
Take a moment to arrive here,
Connect to the space around you,
To the floor beneath you and feel your presence right here,
Right now.
Now place your hand over your heart and feel the presence of your hand at the center of your chest,
Over your heart.
If your mind is going away,
Just gently bring it back and bring all your attention at the center of your chest,
On your heart.
Relax,
Inhale gently and when you exhale make it longer and deeper and slower than usual.
You want to keep a nice and comfortable rhythm,
One that feels good for you.
Inhale gently and exhale longer and deeper and slower than usual.
Keep breathing that way and feel every breath passing in and out through your heart.
And now connect with the emotion of appreciation and think of at least one thing you appreciate in your life right now.
Maybe it's a person,
It's what makes you happy and does you good.
Think of all those little things we can appreciate in life every day and feel it in your heart,
Just inhale it in and exhale it longer and deeper and slower than usual.
And now connect with the emotion of care.
How does it feel when people care for you?
When they make you feel loved and appreciated for who you are?
They just want the best for you.
Feel how it feels in your heart and stay in that feeling.
How does it feel when you care for a person and you just want the best for that person?
You want them to feel good and to feel loved.
Inhale that feeling in and exhale it longer and deeper and slower than usual.
Let your body remember the feeling.
And now connect to the emotion of gratitude and think of at least one thing in your life right now that happened today that you can feel grateful for.
It can be something very small,
The smile of a person,
A cup of coffee in the morning or something more important that happened to you and that you were long waiting for.
Feel the gratefulness in your heart for all those things every day that we don't always see but that are alive in your heart and inhale it in,
Exhale it longer out,
Allow it to diffuse in all your body.
And stay there a little longer.
Remember you can come back to it at any time that you need it.
This feeling has always been there and always will.
You just need to remember.
And now it's your next inhale.
You can take a deeper breath in.
Gently let the awareness come back inside your body.
And when you feel ready you can open your eyes and come back here with us.
