Welcome to this guided meditation designed to help you take a brief pause during your workday to cultivate gratitude.
This practice can help you shift your focus to the positive aspects of your life,
Fostering a sense of well-being and contentment.
Let's begin.
First,
Find a comfortable seated position at your desk with both feet flat on the floor.
Sit up straight,
But not rigid.
Allow your shoulders to relax and your hands to rest gently on your lap or on your desk.
Close your eyes,
Or if you prefer,
Soften your gaze.
Take a deep breath in through your nose,
Feeling your chest and abdomen expand.
Hold it gently,
Then exhale slowly through your mouth,
Releasing any tension.
Notice the sensation of the breath as it enters and leaves your body.
Repeat this two more times,
Each time allowing yourself to relax a bit more deeply.
Now,
Bring your awareness to the present moment.
Notice the sounds around you,
The feeling of the chair supporting your body and the contact of your feet with the floor.
Allow yourself to be fully present here and now.
Now,
Bring to the mind something in your life that you are grateful for.
It could be a person,
An experience,
A place,
Or even a small moment.
Picture it vividly in your mind.
Notice how it makes you feel.
Allow a sense of gratitude to fill your heart.
Take a deep breath in through your nose.
Take a deep breath in,
And as you exhale,
Say silently,
Thank you.
Feel the warmth of gratitude spreading throughout your body.
Next,
Think about another thing you are grateful for.
It can be something small or something significant.
Visualize it clearly and feel the gratitude growing within you.
Take another deep breath in,
And as you exhale,
Silently say,
Thank you.
Take a moment to savor this feeling of gratitude.
Notice how it feels in your body.
Perhaps you feel warmth in your chest,
A smile on your face,
Or a sense of lightness.
Allow yourself to rest in this feeling for a few moments.
Gently start to bring your awareness back to the room.
Pickle your fingers and toes,
Feeling the sensations in your body.
Now,
Take a deep breath in,
And as you exhale,
Slowly open your eyes.
Take a moment to notice how you feel.
You are filled with gratitude and ready to continue.
Continue your day with a positive mindset.
Thank you for taking time for yourself.
Remember,
You can return to this practice of gratitude whenever you need to uplift your spirit.
Have a wonderful day.
