A Quiet Moment For Gratitude (with Music)

This short, soothing practice invites you to pause and notice the quiet gifts already within and around you. Through soft pacing and sensory prompts, you’ll be guided to explore gratitude in the smallest moments — a texture, a breath, a memory. Perfect for times of overwhelm, fatigue, or emotional heaviness, this practice helps you reconnect with your body, your breath, and a sense of quiet enoughness.

Track:
Other Options - Hanna Lindgren

Transcript

Hi there and welcome to this daily dose of gratitude. In just a few minutes, We're going to breathe into gratitude. Whether this is something that you're doing at the start of your day, Or maybe before you go to bed, We're going to top up that daily dose of gratitude. So take a moment, Maybe you want to lie yourself down, Maybe settling yourself seated, Or maybe you're out and about. You may wish to close your eyes, If it's safe to do so, And taking a moment to centre yourself, Feeling into the floor beneath you, Connecting, Sinking into that surface that supports you, And starting to take a few conscious breaths, Inviting that breath a little deeper, Even if it's just a little bit deeper, Allowing that breath to deepen as much as is comfortable. If you're able to, You may wish to place your hand over your heart, Gently placing that hand on your chest, Allowing it to rest there, And by doing this, We're sending a strong signal of safety to our body, And as we breathe in, Think of one thing that you're grateful for, No matter how small, Thinking of that one thing as you breathe in. Maybe it's sunshine, Maybe it's a roof over your head, A person, An experience you had recently, Whatever feels good to you, Breathing this in as you think of this thing, And as you breathe that in, Really feel it, You might feel it as warmth throughout your body, You might feel the corners of your mouth just twitching upwards just a little, Maybe you feel your body lightening, Calming, Maybe you feel a little strength, Feeling that throughout your body, And we're going to stack something else, So think of another thing, And it might be a tiny thing, But another thing, Breathe that in, And we're adding this, And then we're going to stack one more thing, So breathing in a third little thing that you're grateful for, Maybe it's this practice, Maybe it's something someone said to you, So breathing in that final thing, Feeling the sensations in your body as you do this, And knowing that you've taken the time to up that gratitude, And that each time you do this, It gets easier and easier, And knowing that this is a practice you can come back to any time, Maybe allowing your hand to drop, Taking a couple more breaths, And then gently starting to bring yourself back into your space, Maybe a little wriggle or yawn, A stretch, Taking your time before you go about your day, So thank you so much for being with me today, Take care and see you soon.