Find a comfortable seated position.
Close your eyes if you wish to do so.
Take a slow deep breath in and out.
Notice your breathing.
Feel the air entering your lungs and leaving your body.
Be grateful for your lungs,
The incredible organs that allow you to breathe,
To live,
To be here right now.
Repeat silently after me.
I am grateful for my breath and the life it gives me.
Bring your attention to your heart.
Feel it beating steadily,
Carrying life and energy through your body.
Be grateful for your heart,
For every beat,
For the vitality it gives you.
Repeat silently.
I am grateful for my heart and the love and energy it shares.
Notice the room around you.
Feel the support of the chair or floor beneath you.
Appreciate the walls,
The windows and the roof over your head that provide shelter and safety.
Repeat silently.
I am grateful for the safe space that surrounds me.
Expand your awareness beyond your immediate space.
Think of one recent thing that brought you a spark of joy or comfort.
Perhaps it was a great meal,
A smile from a stranger,
A favorite song or a quiet moment in nature.
Repeat silently.
I am grateful for the small joys that brighten my day.
Bring to mind one person.
It could be someone you know well,
A friend or a family member or someone who quietly makes your life better.
A kind bus driver,
A helpful neighbor or a colleague who lifts your spirits.
Feel gratitude for their presence and repeat.
I am grateful for the people who make my life richer and brighter.
Take one last deep breath in and out.
Carry this feeling of gratitude with you.
Let it spark a smile,
Lift your energy and remind you that even in small moments there is so much to appreciate.
Have a wonderful day.
