Welcome.
This is your time to rest,
To breathe,
And to rediscover the joy that lives within ordinary moments.
Find your comfortable position.
Allow your body to settle.
Gently close your eyes and take a slow,
Deep breath in and gently release it.
As we begin,
I invite you to remember these words from Rumi.
Wear gratitude like a cloak and it will feed every corner of your life.
So let your shoulders soften.
Let your jaw relax.
Allow your breath to become steady,
Natural,
And easy.
With each inhale,
Imagine you're drawing in peace.
And with each exhale,
Imagine you're letting go of any tension.
Now whisper inwardly,
Now bring your awareness down to your feet.
Feel the steady support of the ground and whisper silently.
Thank you,
Feet,
For carrying me.
Move gently up through your legs.
Thank you,
Legs,
For your strength.
Notice your hips and belly and whisper,
Thank you,
Body,
For holding me.
Feel your chest rise and fall with breath.
Thank you,
Heart,
For beating.
Thank you,
Breath,
For nourishing me.
Bring awareness into your shoulders and arms.
Thank you,
Arms,
For embracing life.
And into your hands.
Thank you,
Hands,
For all you touch and create.
Now to your face.
Allow it to soften.
Thank you,
Eyes,
For seeing beauty.
Thank you,
Mouth,
For sharing words and smiles.
Let your whole body rest in this field of thankfulness.
Affirm softly or out loud to yourself,
I am grounded.
I am safe.
I am supported.
Breathe those words deep into your heart.
Imagine that you are standing in a wide open meadow.
The sun is warm against your skin.
A gentle breeze carries the fragrance of wildflowers.
In your hands you notice a small basket.
This basket is for collecting joy.
As you look around the meadow,
Tiny glowing lights begin to appear.
Each light is a joyful memory from your life.
One glows with the sound of laughter you once shared with someone you love.
Another glows with the taste of your favorite meal.
Another shines with the comfort of a soft blanket on a quiet evening.
Now pick up each glowing light and place it in your basket.
With every memory of joy that you gather,
Your heart grows warmer,
Lighter and brighter.
Perhaps more lights appear.
Your own memories.
A sunrise.
Kind smile.
The sound of music that you love.
Gather as many as you'd like.
Now see your basket overflowing with these glowing lights of gratitude.
They lift gently into the air,
Surrounding you in golden light.
Whisper softly within.
I notice joy in simple things.
Every day life is a gift.
Gratitude lights my path.
Breathe deeply now and let this golden glow of gratitude fill every part of you.
Beautiful.
Now gently place your hands over your heart.
Take a slow,
Steady breath in.
And a gentle breath out.
Whisper inwardly.
Thank you for this breath.
Thank you for this day.
Thank you for this life.
Allow yourself to just rest here in stillness for a moment,
Bathed in gratitude.
Now imagine yourself stepping onto a soft forest path.
The earth beneath your feet feels steady.
The air is cool and fresh.
With each step you take,
Silently say thank you.
Notice the sunlight filtering gently through the trees.
Thank you.
The rustle of leaves in the breeze.
Thank you.
The song of a bird in the distance.
Thank you.
As you walk,
You come across wildflowers blooming in vibrant colors.
Pick one gently,
Holding it close to your heart,
And whisper to yourself.
I am grateful for the simple joys of today.
Further ahead,
You find a sparkling stream.
You kneel down and dip your fingers into its cool water.
Affirm to yourself,
Silently,
Now.
I receive joy with every breath.
My heart overflows with gratitude.
Now as you rise from the stream,
Notice the path ahead glowing softly,
As though gratitude itself lights the way forward.
So now you walk along this glowing path,
Knowing that you can return to it any time you wish.
Take a deep breath in now,
And slowly exhale.
Bring your awareness gently back to your body resting here.
Notice the ground beneath you,
The rise and fall of your chest,
And know that this gratitude lives within you.
You can touch it any time,
In any moment.
So repeat with me now,
Either aloud or silent.
I am grateful for the gift of today.
Joy lives in every ordinary moment.
My heart is open.
My spirit is light.
Wonderful.
And just feel those words echo deep into your heart.
And as you prepare to return fully,
Remember these words from Melody Beattie.
Gratitude unlocks the fullness of life.
It turns what we have into enough and more.
Take a nourishing breath,
And know that gratitude and joy walk with you always.
Take a slow,
Deep breath in,
And gently let it flow out.
Bring your awareness back to your body resting here.
Notice how the ground supports you fully,
How your breath moves gently in and out,
And how your heart feels softer and lighter after this journey.
So just visualize a warm,
Golden light at the center of your chest.
This light is gratitude.
Feel it radiating softly through your body,
Through your heart,
Your shoulders,
Down your arms,
And through your hands.
Feel this light of gratitude moving into your belly,
Your hips,
Your legs,
And your feet.
Now upwards,
All the way up into your neck,
Your face,
And the crown of your head.
Every cell,
Every breath is touched by gratitude.
So now let this golden light expand beyond your body,
Forming a gentle feel of joy and thankfulness all around you.
You are now resting inside gratitude itself,
Fully embraced.
Now reflect gently on three things that you are grateful for in this moment.
Just allow them to rise naturally,
Without effort.
It might be something as simple as the breath in your lungs,
The sound of a bird outside,
Or the comfort of being alive in this moment.
Hold each one in your awareness and whisper softly,
Thank you,
Thank you,
Thank you.
So let's close with affirmations of gratitude and joy.
You can repeat them silently or softly.
I am grateful for the gift of today.
I carry joy in my heart.
Gratitude is my anchor and joy is my compass.
Every moment is a chance to begin again.
Take a deep breath in and fill your body with gratitude.
Release the breath,
Letting joy flow through you.
As you return slowly to your day,
Carry this golden light with you.
Notice the small moments,
The ordinary joys,
The sunlight,
The smiles,
Quiet pauses.
Each one is a beautiful gift and just waiting to be noticed.
So gently and slowly return back to your body.
Softly open your eyes.
Roll your shoulders if that feels good and just stretch gently.
May you step forward grounded in gratitude.
May joy walk beside you and may your heart remain open to the beauty in every ordinary moment.
Thank you so much for sharing this meditation with me.
Go gently with gratitude,
With joy,
With peace.
Namaste,
My friend.
