Hello and welcome to this guided meditation for Cultivating Gratitude.
Take a moment to find a quiet comfortable place where you won't be disturbed.
You can either sit or lie down,
Just allow yourself to be able to fully relax and then when you feel ready gently close your eyes.
Take a few deep breaths,
Inhaling deeply through your nose and exhaling slowly through your mouth as this will allow you to fully arrive in this moment here and now and it will help you let go of any distractions or worries and concerns.
Bring your awareness to your body now and just notice any areas of tension or discomfort.
Start at the very tips of your toes and consciously relax each and every part of your body,
Moving up slowly through your legs,
Right the way up to your shoulders and arms and neck.
Allow your jaw to relax,
Even drop your tongue from the roof of your mouth.
Just feel your body becoming more at ease with each breath.
Just notice the rise and fall of your chest and stomach as you breathe.
Just feeling more and more relaxed,
More and more at ease.
Now I'd like to invite you to bring three things that you are grateful for today.
These can be simple like the air that you breathe or quite big and significant to you.
And as you do,
Think of each one,
Allow a warm glowing light to fill your heart.
Think of each one separately,
But each one fills your heart with this beautiful glowing light and feel the sensation of gratitude spreading throughout your body,
Bringing a sense of warmth and contentment as you do this.
Allow a smile to beam across your face as you think of those things that you are grateful for.
Visualize this gratitude as bright golden light that expands with each breath.
See this light surrounding you,
Creating a bubble of positive energy.
Say silently or out loud,
I am grateful.
I am grateful.
Allow that smile to stretch that a little bit more.
I'd like you now to extend the gratitude more broadly.
For example,
The beauty of nature,
Or the comforts of your home,
The opportunities that you have or the lessons you've learned.
I'd like you to concentrate on one more thing that you feel grateful for,
But really feel the expansiveness of this.
Just feel the gratitude deepening and growing stronger each time.
Gratitude is completely within you and expanded into every single cell.
Just say thank you.
Thank you.
Now just take a nice long deep breath in and breathe out.
Now bring your awareness back to the centre of your body.
And breathe out.
Now bring your awareness back to the present moment.
Take a few deep breaths,
Feeling the gratitude that you have cultivated within and all around you.
And then when you feel ready,
Gently wriggle your fingers and your toes.
Slowly open your eyes to the room around you.
Just take a moment to notice how you feel.
Just carry this sense of gratitude with you as you continue with your day.
Thank you so much for joining me.
Thank you.
