Welcome.
This is a short guided meditation for cultivating gratitude.
Sometimes in life it can be hard to find things to be grateful for,
Especially amidst life's challenges.
But even on those days,
There is still so much to be thankful for.
This meditation is designed to help you tune into your heart to find those reasons.
When you're ready,
Finding a comfortable and quiet place to either sit or lie down.
Allowing your body to soften into the position you have chosen.
Your hands and arms resting gently.
And if it feels safe to do so,
You can close the eyes or perhaps lower your gaze.
Let's begin by taking three deep breaths in together.
Inhale slowly through the nose,
Feeling your chest and belly expand.
And exhale gently through the mouth.
Let's take that again.
Inhale through the nose.
Exhaling gently through the mouth.
Letting go of any tension that you're holding.
Last time in through the nose.
And out gently through the mouth.
Allow yourself to settle now.
Settling into your seat,
Into the present moment.
And bringing your attention to your breath.
Just noticing the natural rhythm of your breath.
The natural rise and fall.
Softly and gently.
And moving your awareness to your heart space.
Noticing the gentle rhythm of your heart.
Maybe rest a hand on the heart so you can feel it beating.
Reminding you that you are alive,
Present,
Incapable of feeling gratitude in this moment.
And let a warm sense of appreciation begin to grow within you.
And now I will recite some affirmations.
And you can silently repeat these or say them aloud as I mention them.
Just letting each one nurture a sense of thankfulness within you.
I welcome gratitude into my life with every breath I take.
I am surrounded by abundance and appreciate all that I have.
I welcome moments of joy today.
I am thankful for my body and all it enables me to do.
I recognise the kindness of others and express my appreciation freely.
Gratitude helps me see the beauty in the ordinary.
I cherish the small moments and simple pleasures each day brings.
I radiate gratitude and attract positive energy.
Opportunities for growth are all around me.
Each day brings new reasons for me to be grateful.
As you repeat these affirmations,
Bringing to mind a person,
Experience or a simple joy that you are especially grateful for today.
And hold this as a feeling in your heart,
Letting it expand with each breath,
Filling your entire being with warmth and appreciation.
Notice how your body feels as you focus on this felt sense of gratitude.
And allow any positive sensations in your body to spread.
Simply sitting here with a feeling of gratitude.
And know that you can return to this sense of thankfulness whenever you choose.
Take a final deep breath in and exhale slowly,
Beginning to bring your awareness back to your surroundings,
Wiggling your fingers and toes.
And when you are ready,
You can open your eyes and carry this feeling of gratitude with you throughout your day today.
Remembering a grateful heart attracts more into our lives to be thankful for.
Wishing you a beautiful day.
I'll see you next time.
Namaste.
