A warm welcome to this mindfulness meditation and thank you for being here today.
Begin by getting yourself into a comfortable seated position and allow your eyes to close.
Allow your spine to lengthen and imagine the top of your head reaching up to the sky and your lower back is drawing down towards the ground.
Gently scan your body now and notice any tension that you may be carrying and try to let it go as you give yourself permission to relax now and embrace this time for you.
Let go of control over your forehead and your jaw.
Release your shoulders and allow them to soften.
Become aware of how you are sitting today and how your weight is distributed.
And now bring your attention to your breath,
Allow your breath to drop deep into your belly and feel it expand.
Try to lengthen your breathing now with a slow,
Steady inhale through the nose and when you are ready,
Breathe out on a deep sigh.
Then fill the belly and let the ribcage expand and release.
With each exhale let your mind become free of worry and your body free of tension.
Continue to breathe like this in your own time and just allow yourself to sink deeper and deeper with each passing breath.
Allow your breath to fall back into a natural rhythm and simply notice the gentle rising and falling sensations.
And now let yourself be thankful for the ability to breathe and to experience all of these wonderful sensations and to be here today to have this time for yourself.
And slowly allow your gratitude now to turn inwards,
Let yourself be grateful for your entire body,
For your lungs that enable you to breathe,
Your wonderful heart that keeps you alive,
Your brain that allows you to think and powers your entire being.
Take this moment to be thankful for your nose,
To be able to smell delicious food,
Morning coffee and freshly mown grass.
You are allowed to be grateful for these things and to appreciate everything that you have to offer.
Your mouth for giving you the ability to taste and your throat for allowing you the chance to speak and be heard,
To sing and express yourself.
Your muscles and your bones for enabling you to move,
Walk and simply embrace those who are special to you.
Be grateful for your eyes,
For the chance to see and explore such a beautiful world.
Let yourself be thankful for the simple reason that you exist and can experience life,
Which is in itself a true miracle.
And now take a moment to be grateful for the things around you,
Acknowledge and appreciate the roof over your head and the food on your table,
The water that is readily available to drink and to keep yourself clean,
The books,
The films and the games that we are able to enjoy for pleasure,
The opportunities that we have had in life to grow and nurture ourselves.
Let your thoughts turn to the special people in your life and take this opportunity to be grateful for each and every one of them.
For those who pick us up when we fall down,
For those who help us when we are lost,
For those who make us laugh and fill us with joy,
The people who are an integral part of who we are and will leave a lasting impact on our life,
To those who we will never forget and always appreciate,
Thank you.
Breathe this moment and allow your thoughts to go wherever you want them to go and simply enjoy this time for gratitude and reflection.
And when you feel ready,
Allow your awareness to come back to the room around you as you gently open your eyes.
Try to keep these feelings of gratitude close as you go forward,
And if you ever need a reminder then you can always come back here.
Thank you for your time and I hope you have a wonderful day.
