Welcome beautiful soul to this meditation,
Gratitude is Here.
This is your invitation to pause,
To soften,
And to remember what's already here.
Gratitude doesn't need to be earned.
It is not reserved for perfect days.
It lives in this moment,
Available,
Quiet,
And waiting to be felt.
Let's begin by settling in.
Find a comfortable position,
Seated or lying down.
Let your shoulders drop,
Your jaw unclench.
Allow the weight of the day to melt away.
Close your eyes gently and let yourself be held by the space you're in.
There is nowhere to be but right here.
I invite you to take a deep breath in through your nose and a slow exhale through your mouth.
Again,
Inhale deeply and exhale fully.
Now allow your breath to return to a natural,
Easy rhythm.
I invite you to bring one hand to your heart and if you like,
Place the other hand over your belly.
Feel your breath move beneath your hands.
Feel the aliveness within you.
Begin to imagine a soft light glowing beneath your palm that is over your heart.
This is your heart space and right now we are going to open it very gently to the energy of gratitude.
You don't need to try,
Just allow.
Now bring to mind something small in your life you appreciate.
It might be the warmth of sunlight on your face,
A delicious meal,
The sound of laughter,
A recent act of kindness or the quiet moment you're in right now.
Let it rise in your awareness.
See it.
Feel it.
Let it wash over you.
Now silently say to yourself,
Thank you.
I see this gift and I receive it fully.
Now let's take that gratitude a little deeper.
I invite you to call to mind someone in your life who has supported you.
It may be a friend,
A teacher,
A pet.
It may be someone from your present or your past.
See their face.
Feel their care.
And allow your heart to speak.
Thank you for your presence in my life.
Thank you for the way you showed up.
Thank you for the love.
Now notice how that feels in your body.
Is there warmth,
A softening,
A tingling or quiet stillness?
There's no right way to feel.
Just observe.
Let gratitude move through you however it wants to.
Now gently expand your awareness to include the parts of life that are often overlooked.
The clean water.
The roof above your head.
The breath in your lungs.
The lessons you've learned.
The resilience you've built.
Feel how much is already here.
How much has carried you.
I invite you to whisper softly in your mind.
Thank you life.
Thank you for all of it.
The easy and the challenging.
The beauty and the growth.
I am grateful.
And now bring that gratitude inward to yourself.
For the way you keep going.
For how you've shown up even when it was hard.
For your heart,
Your growth,
Your courage.
I invite you to say to yourself,
Thank you me.
Thank you for being here.
I honour the path I've walked.
And I welcome all that's to come.
Pause here.
Breathe it in.
Let this feeling expand within you.
Feeling your chest,
Your arms,
Your whole being.
You are held in gratitude.
You are surrounded by enoughness.
Now slowly begin to return to the space you're in.
Feel the surface beneath you.
Begin to wiggle your fingers and toes.
Take one more deep nourishing breath in.
And a long,
Slow exhale out.
Gratitude is not a place to visit.
It's a home you can return to anytime.
It's here now and it's yours to keep.
When you're ready,
Gently open your eyes.
Thank you for sharing this moment.
