Hello and welcome.
I'm so grateful you're here.
I'm Joanna Barrett,
Your guide for this gratitude meditation practice.
Please take a moment to settle into a comfortable position,
Letting your body arrive and letting your breath soften.
This is your time,
Your space,
Your return to yourself.
Let whatever you carried into this space rest at the edges of the room for now.
You don't have to hold anything together,
Just land.
Feel your body supported beneath you.
Feel the ground rise up to meet you.
Let your breath fall into its natural rhythm,
Just breathing,
Just being.
You may choose to place a hand over your heart or over your abdomen.
Let tenderness meet you here.
You are safe to arrive.
Today we practice gratitude,
The simple,
Steady awareness of what is here,
What is good,
What is supportive,
Even in seasons that may feel heavy.
Gratitude is a doorway back to yourself.
Gratitude is the pathway home to yourself.
Begin by noticing one thing in this moment that feels comforting or nourishing.
It may be your breath,
The warmth of your hands,
The quiet in your space.
Whatever it is,
Let that one thing fill your awareness.
On your next breath in,
Imagine drawing this comfort towards your heart center.
As you exhale,
Let it spread through your body like a soft light.
Now,
Silently repeat after me,
May I feel the comfort that's already here.
May I receive the nourishment in this moment.
Bring to mind one person who has supported you recently.
Someone who has showed up,
Checked in,
Understood you,
Or simply loved you in their own way.
In your mind's eye,
See their face.
In your heart,
Feel their presence,
And offer them a silent thank you.
Now,
Gently repeat quietly after me,
May they be held in goodness.
May they feel supported just as they have supported me.
Now,
Bring to mind something about yourself that you're grateful for.
It may be a quality,
An effort,
A strength.
The way you continue to grow,
Or the way you keep choosing to heal,
The way you allow yourself to begin again,
Let yourself receive that.
May I honor the ways I'm growing.
May I trust the strength within me.
Expand your awareness outward and let the everyday supports come into your inner view,
Your home,
Warmth,
Rituals,
Clean water,
The moments that bring you back to yourself,
The simple things that matter.
Allow these layers of gratitude to gather in your body like a soft,
Steady glow.
There's nothing to chase,
Nothing to force,
Just allow.
Take a slow,
Deep breath in and feel your gratitude expand throughout your entire being.
And as you breathe out,
Let ease move through your entire body.
And then repeat silently after me,
May gratitude guide me back to myself.
May I move through today with steadiness and grace.
And gently return your awareness to your heart space.
Offer a quiet thank you to yourself for showing up,
Doing this inner work,
And for choosing presence in a world that may constantly choose to pull you away.
Begin to deepen your breath,
Feel the support beneath you.
Gently flutter open your eyes and this feeling within you.
May you carry this gratitude with you as you move through your day.
Thank you for being here and thank you for your practice.
