I'm so glad you're here.
Today,
We enter the gentle and powerful practice of gratitude.
An invitation to turn toward what is good,
Even amidst struggle.
As Desmond Tutu reminds us,
Gratitude helps us to see what is there instead of what isn't.
In this meditation,
You'll be guided through a simple gratitude practice.
Inspired by the Book of Joy by the Dalai Lama and Archbishop Desmond Tutu.
You'll be invited to notice the blessings already here,
In your body,
Your life,
And the world around you.
Gratitude,
Even in small doses,
Can shift our perspective,
Reduce stress,
And reconnect us to joy.
So I'll invite you to find a comfortable position.
Allowing your body to settle.
And when you feel ready,
Gently close your eyes or soften your gaze.
Let's begin by anchoring into the breath.
We'll use a two-part breath,
First into the belly,
Then into the ribs.
You can place your fingers facing each other around your diaphragm,
With fingers barely touching each other,
If you'd like to get a feel for this breath.
Inhale slowly,
Fill the belly,
Then into the ribs as they expand.
You may notice your fingers moving away from each other a bit.
Exhale slowly,
Ribs release,
Fingers come back together,
Belly empties.
Again,
Inhale into the belly,
Into the ribs,
Fingers widen.
Exhale,
Ribs relax,
Fingers coming back together,
And belly releases.
Once more,
Inhale,
Filling up from bottom to top.
Fingers separate a bit.
Exhale,
Releasing from top to bottom.
Fingers coming back together,
Maybe bringing the belly in a bit at the end of the exhale,
Making sure you get as much air out as possible.
And letting the breath return to a natural rhythm.
And letting the breath return to a natural rhythm.
Feeling yourself arrive.
Begin by bringing to mind one thing you're grateful for in your body.
It might be your heartbeat,
Your breath,
Your hands.
Whisper a quiet thank you.
Feeling into that space of appreciation.
Now shifting to something in your life.
A person,
A moment,
A place that brought you joy,
Comfort,
Or love.
Hold it in your awareness.
Allowing the gratitude to rise naturally.
Like warmth in the chest.
And next,
Widen the lens.
Think of something in the wider world that you're grateful for.
The sun through the trees.
A kind stranger.
The sound of laughter.
Breathe it in.
Let your body receive this recognition of goodness.
Now bring all of these into your awareness at once.
Your body.
Your life.
The world.
Let them swirl together,
Forming a soft glow of gratitude in your heart.
Repeating silently,
Thank you for this moment.
Thank you for this breath.
Thank you for this life.
One more time.
I am grateful for this moment.
I am grateful for this moment.
I am grateful for this breath.
I am grateful for this life.
Noticing how your body feels.
What's present now that wasn't before?
Even if it's just a 1% shift.
Let it matter.
As you're ready,
Wiggling your fingers and toes.
And fluttering your eyes open as you're ready.
An affirmation for your day is gratitude lives in me.
I choose to notice the good.
And so it is.
Enjoy today,
My friend.
You deserve it.
