Welcome,
And good morning.
My name is Mark Rowland,
And I'm so glad you've chosen to begin your day with me.
I share meditations here on Insight Timer to help you feel more grounded,
Calm and connected to yourself.
And if you enjoy this session,
I'd love to invite you to explore some of my full-length courses available on here too.
But for now,
Let's begin today with a practice of morning gratitude,
Gently opening the heart,
Welcoming in light and creating space for a calm appreciation to shape your day.
Find a comfortable position,
Sitting or lying down.
If you're sitting,
Let your spine just gently lengthen.
And if you're lying down,
Allow your body to fully relax into the surface beneath you.
And when you're ready,
Softly close your eyes.
Take a deep breath in.
And exhale slowly.
Once more,
Inhale through the nose.
And a soft,
Easy exhale out through the mouth.
Now just let your breath settle into a slow natural rhythm.
No pressure,
No effort,
Just being here now.
Now,
Let's gently arrive in the body.
Bring your attention to your feet.
And notice any sensations,
Temperature or contact with the ground.
Feeling to the legs,
The hips,
Your belly rising and falling with your breath.
Let your awareness flow up to your chest,
Your shoulders,
And just gently soften anything you're holding.
Soften the hands,
Soften the jaw,
Even the muscles around your eyes.
With each breath,
Allow a little more ease to wash through your body,
As though each exhale is a gentle wave inviting you to let go.
And now,
Let's begin to open ourselves into gratitude.
Begin by simply noticing.
I am alive.
I am breathing.
I am here,
Awake in this brand new body.
I am here in this brand new day.
Sense the miracle in that.
Without needing to do anything,
Your heart beats and your lungs breathe.
You are a living,
Sensing being,
Capable of awareness,
Connection,
Love.
Now,
Let's turn our attention to three areas of gratitude.
First,
The body.
Bring your awareness to one part of your body that supports you.
Perhaps your legs,
Your hands,
Maybe your heart.
Take a moment to thank this part of your body.
What has it carried you through?
What quiet work does it do each day to help you live your life?
Next,
Someone or something you're grateful for.
This could be a loved one,
A pet,
A friend,
Even a stranger who showed you kindness.
See if someone comes to mind and feel their presence in your heart.
What about them makes you feel grateful?
Let that warm your chest as if sunlight were filling into your heart space.
And finally,
Your own strength.
Something within you that you are thankful for.
It could be your resilience,
Your creativity,
Your sensitivity,
Maybe your ability to start again.
Take a moment now to acknowledge yourself and whisper inwardly,
Thank you,
I see you,
I appreciate you.
Let all of this settle into your body.
Gratitude for being alive,
Gratitude for connection,
And gratitude for the light within you.
Feel it like a glow expanding gently around your chest and shoulders and spreading throughout your limbs,
Outward into the space around you.
There's no need to try to force this feeling,
Just rest in whatever is here.
Let's close with a simple phrase.
You can repeat it silently in your mind or softly aloud if you would prefer.
May I carry gratitude with me today.
May I see the beauty in small things.
May I be a source of light for myself and others.
May I carry gratitude with me today.
May I see the beauty in small things.
May I be a source of light for myself and for others.
Take one final deep breath in and exhale with a soft sigh.
When you feel ready,
Gently begin to move your fingers and your toes,
Bringing yourself back into your own space.
And slowly,
Gently open your eyes.
Thank you so much for sharing this space with me this morning.
If you'd like to go deeper into practices like this,
I invite you to explore my courses here on Inside Timer,
Including journeys to help you reconnect with your inner peace and grounding.
Wherever today takes you,
Go gently and with gratitude.
Namaste.
Namaste.
