Welcome.
This is a short morning practice to begin your day with gratitude and presence.
Find a comfortable position,
Sitting upright or lying down,
And gently close your eyes.
Take a slow deep breath in and a soft long breath out.
Do it again.
Inhale.
Beautiful.
Now breathe in and out naturally on your own.
Allow your body to soften with each breath.
Gently bring awareness to your breath,
Simply noticing its natural rhythm,
The gentle rise and fall.
No need to change or control it.
Just observe the breath as it is,
Flowing in and flowing out.
With each inhale,
Imagine you are inviting in freshness,
Clarity,
And energy for the new day.
With each exhale,
Allow yourself to release any heaviness,
Any tension,
Carried from yesterday or from last night.
Feel the subtle movement of your chest or belly as you breathe.
Notice the coolness of the air as it enters and the gentle warmth as it leaves.
Sense the weight of your body,
Fully supported by the surface beneath you.
Right at this moment,
There's nothing you need to hold up,
Nothing you need to do.
Feel the steadiness of the ground,
A quiet reminder that you are safe,
Secure,
Present,
And supported.
When we meet life with gratitude,
What we have already feels whole,
Abundant,
And enough.
Now bring to mind one thing you feel grateful for this morning.
It could be something simple,
The warmth of your bed,
The taste of tea or coffee,
The quiet of this moment.
Allow that image,
That thought,
To fill your awareness.
Notice how your body responds to this gratitude.
Does it bring a warmth in the chest,
A softening in the face,
A sense of ease or relief?
Let yourself rest in that feeling.
Happiness doesn't lead us to gratitude.
It is gratitude that opens the door to happiness.
Now bring to mind a person in your life who brings you comfort,
Inspiration,
Or joy.
It could be a family member,
A friend,
A teacher,
Or someone whose presence uplifts you.
And don't forget yourself for showing up for doing this meditation.
Picture the faces,
Their smile,
Or simply sense their presence beside you.
Silently say to each of them,
Thank you.
Notice how it feels in your body to send this silent blessing.
Let's widen your gratitude even further to the whole world around you,
Perhaps to the rising sun,
The breath in your lungs,
The opportunities waiting in this new day.
Sense how life is supporting you right now in countless ways,
Big and small.
Let this gratitude ripple through your whole being,
Like a gentle worm spreading outward.
Rest in this feeling of abundance and connection.
Gratitude is the best gift we can give ourselves.
Now silently or softly repeat after me.
I begin this day with gratitude.
I welcome new possibilities with an open heart.
I carry and spread peace,
Joy,
And kindness into my day.
Take a final deep breath in and a slow breath out.
Gently wiggle your fingers and toes,
Bringing awareness back to your body.
When you're ready,
Softly open your eyes.
May this sense of gratitude guide you through your day.
Thank you for practicing with me.
Until next time.
