Begin by finding a comfortable position.
You can sit or lie down,
And if you feel comfortable,
Gently close your eyes.
Let your hands rest on your knees or by your sides.
Take in a deep breath and slowly exhale.
Allow yourself to feel grounded in this moment.
Take in another deep breath and slowly exhale,
Feeling more and more grounded.
Now bring your attention to your breath and notice the rise and fall of your chest,
The air moving in and out of your lungs.
With each breath,
It grounds you deeper into this moment.
Let's shift our focus to gratitude for your body,
Putting your attention on your body.
Start at your feet and move upwards.
As you focus on each part of your body,
Starting at your toes,
Think of something you're grateful for in that area.
It might be the ability to walk,
The comfort of sitting,
Or simply being alive.
With each body part,
Offer thanks,
Moving up your ankles,
Up your calves,
Being grateful for your knees,
Grateful for your thighs,
Your hips,
Torso,
Chest,
Shifting gratitude to your fingers,
Hands,
Going up your arms,
Feeling a deep sense of gratitude for every inch of your body.
Going up to your shoulders,
Grateful for your neck,
Your head,
All the way up to the top of your head,
Feeling a wonderful sense of gratitude.
Shifting the gratitude now to your senses.
What can you hear?
Maybe it's the sound of your breath or the birds outside.
Now,
What do you feel?
Perhaps it's the air on your skin or the surface you're sitting on.
For each sense,
Express gratitude.
Be thankful for these simple,
Often unnoticed experiences,
Being grateful for smells,
Sounds,
Feels.
Now expand your awareness to the space around you.
Think about the safety and comfort it provides.
Be grateful for this environment,
Whether it's your home,
A park,
Or a different place from where you normally are.
Feel a sense of thankfulness for your surroundings.
Now finding gratitude in your relationships.
Bring to mind the people in your life,
Friends,
Family,
Colleagues.
Think about the joy,
Support,
And love that they bring to you.
As you think about what they bring to you,
Now send back to them your gratitude silently,
Appreciating their presence in your life,
Being grateful for your relationships,
Being grateful for your personal growth journey,
The challenges you've faced,
And the growth you've experienced.
Be grateful for these lessons,
For they have shaped you into the amazing person that you are today.
Acknowledge your strength and resilience for overcoming all that you've overcome in your lifetime.
Being grateful for this moment in time,
Being grateful for this moment in time,
Focusing back on the present moment,
Being aware of here and now.
Feel gratitude for this moment of peace and mindfulness.
Recognize the beauty of simply being.
Take in a few more deep breaths.
Fill your body and mind with a sense of gratitude and calmness.
When you're ready,
Gently open your eyes,
Carrying this sense of gratitude with you into the rest of your day.
Have a beautiful day.
