This is a meditation to cultivate gratitude in your everyday life.
So let's start in a comfortable seated posture,
Whatever feels good for your body.
Maybe the legs are crossed,
Maybe you're sitting in a chair,
Or perhaps it feels better to lie down if that is accessible.
As you start to become comfortable,
Let your eyes close and let the hands rest on your knees or thighs.
Now gently bring your awareness to your physical body.
Notice how your body feels today as you continue to breathe slowly and deeply.
We'll take a few breaths together,
Starting by inhaling through the nose and letting the breath go out of the nose.
Notice the cool sensation as you breathe in and out.
We'll do that two more times together.
Deep breath in through your nose,
Filling all the way to the top,
Letting the breath out of your nose.
One last time,
Deep breath through the nose and empty out your nostrils.
We'll take one cleansing sigh of relief out of the mouth together.
Deep breath in through the nose,
Filling to the very top,
Maybe the deepest breath of your day,
And then empty out of your mouth.
As you begin to settle deeper into the body,
Mentally scan your body from the top of your head to the tips of your toes,
Allowing each exhalation to start to soften and release any tension in your body,
Feeling a sense of ease flowing through you.
Feel the weight of your body grounding and rooting you to the earth beneath you.
Allow yourself to settle deeper into a place of comfort and ease.
Now gently bring your awareness to this present moment.
In this space of stillness that you are creating for yourself,
Take a moment to acknowledge all that you have right now in this very moment.
Although there may be challenges in your life,
There is still so much to be grateful for.
Together,
Let's take a moment to focus on the gift of this present moment.
As you breathe,
Cultivate your sense of appreciation for this breath,
This very moment,
And the simple act of being alive.
Let it fill your entire heart space and your entire body with gratitude.
Breathe in and as you breathe out,
Silently say to yourself,
I am grateful for this moment.
I'll invite you to bring to mind the people in your life,
Those that you love,
Those who support you,
And even those who challenge you.
Think of a person or a group of people who have made a positive impact in your life.
Visualize them in your heart space and energetically send them gratitude.
You might silently say to them,
Thank you for being in my life.
Thank you for your love,
Your wisdom,
And your presence.
If you feel called,
Send them warmth and love,
No matter if you are far away or perhaps no longer physically with us.
Take a moment to reflect on the relationships that nourish you.
Feel a sense of gratitude for those who have stood by you through thick and thin.
You are not alone on this journey and that is something to celebrate.
Together,
We will begin to expand our gratitude towards Mother Earth,
The land,
The sky,
The trees,
The ocean,
And everything in between.
Think of all that sustains you,
The food you eat,
The air you breathe,
The beauty of our natural world that surrounds us.
With each breath in,
Feel a deeper connection to the Earth,
Grounding you and nourishing you with each breath out.
Send your gratitude to the Earth,
Saying silently,
Thank you for supporting me.
Thank you for your abundance and beauty.
Continue to deeply turn your attention inwards and bringing yourself to mind.
Acknowledge the person you are today.
Recognize the strength,
Resilience,
And love that you carry within you.
Think of the way you have grown,
The lessons you've learned,
And the kindness you have shown.
Feel a deep sense of gratitude for your journey on this Earth.
With each breath,
Thank in yourself for all you have done,
For your courage,
And for showing up in the world uniquely you,
Saying to yourself,
I am grateful for me.
I am worthy of love,
Kindness,
And abundance.
Begin to hold all of your gratitude close to your heart,
Maybe even placing each hand on top of each other to feel the beating of your heart at your chest.
Notice this gratitude radiate from within,
Radiating and expanding with every breath.
And filling up every cell in your body.
Let this sense of gratitude fill your being,
Your mind,
Your body,
And your heart.
May it carry you through the rest of this day and beyond.
May you always find reasons to be grateful,
Even in the smallest moments.
May your heart continue to be filled with love,
Peace,
And gratitude.
And when you're ready,
Gently begin to bring your awareness back to the room around you.
Notice your body rooted on your mat,
Maybe your seat,
Or your body on the Earth.
Wiggling around your fingers,
Your toes,
And bringing your awareness back to the room around you.
Bringing your focus back to your breath.
We'll take one full deep breath together.
Inhaling through the nose,
Filling up all the gratitude we have discovered in this moment.
And as you exhale,
Release it out of your mouth,
Send out the extras.
As you are ready,
You can begin to gently and mindfully open your eyes and have a blessed day.
