Gratitude To Shift Your Mood

Welcome,

Take a moment to arrive fully in this space.

Allow yourself to settle comfortably wherever you are.

You do not need to do anything right now,

Simply be present.

Begin by noticing your breath,

Feel the natural rhythm of your inhalations and exhalations.

Notice how your body moves gently with each breath,

There is no need to change anything.

Just observe quietly and kindly.

Bring your attention inward,

Think of something small in your life that brings you ease or comfort.

It could be a sound,

A taste,

A gesture,

A smile or a simple moment you noticed today.

Notice it fully.

Allow yourself to feel the warmth and calm that this moment brings.

Breathe it in,

Let it settle within you.

Now gently expand your awareness,

Think of something or someone else in your life you were grateful for.

It might be a person,

A pet,

A place or an opportunity.

Notice the feeling of appreciation that arises.

Allow this sense of gratitude to fill your chest.

Breathe in calm,

Breathe out tension.

Imagine these moments of gratitude as soft glowing lights within you.

Each light is small yet steady.

With each breath the glow spreads,

Filling your body with warmth and ease.

You do not need to force anything,

Simply notice and allow it to expand naturally.

If your mind begins to wander that is okay,

Notice the thoughts like clouds passing through the sky,

Acknowledge them and gently return your focus to the glow of gratitude within.

Breathe in ease,

Breathe out distraction.

Now imagine this feeling of gratitude radiating outward.

It flows from your chest,

Through your shoulders,

Your arms,

Your hands.

It spreads through your torso,

Your legs and your feet.

Your whole being hums softly with appreciation and calm.

Notice the subtle connection to the world around you.

You are supported.

You are part of something larger.

You are seen and appreciated.

Allow this sense of gratitude to settle fully within you.

It does not need to do anything,

It simply is.

You can return to this feeling anytime.

Whenever you choose you can carry this warmth with you.

Breathe in ease,

Breathe out tension.

Rest in this gentle presence.

Notice how your body feels now.

Notice how your mind feels now.

Allow this moment to fill you with calm and openness.

You can carry this sense of gratitude with you,

Letting it guide your thoughts,

Words and actions.

Take one final slow breath in and exhale fully.

Gently open your eyes.

Carry this feeling with you into the rest of your day.