This meditation is to cultivate gratitude.
Please find a comfortable seat that is both relaxed and alert.
You may wish to straighten your back and put your feet on the floor.
Now gently lower your gaze or close your eyes.
Let's begin with a few full deep breaths.
Breathing in,
Breathing out,
Connecting with this present moment through the breath.
Your thoughts arise,
Gently noticing them and returning our attention to the movement of the breath.
As we begin this meditation,
Let's see if we can extend a sense of gratitude for this simple yet profound act of taking a breath.
A gift we scarcely recognize unless it's compromised.
What other gifts are present right here,
Right now?
Perhaps our ability to hear,
To take in new information,
Perhaps a pleasant climate or a sense of comfort in our home.
Perhaps we can appreciate the technology that allows us to hear this meditation right here,
Right now.
What works or feels right about this moment?
Usually each day offers small joys or nourishment that support our well-being.
When looking at your broader life,
What is it that's supporting you or nourishing you at this point in your life?
Perhaps it's a particular food or drink,
A warm place to sleep,
A friend who calls and checks in on you,
A beloved pet.
What's going right for you in your life this week?
And now let's take a moment to consider our interdependence with others.
Each of us has many people in our lives who work hard each day to make our days better.
How many people support us in ways that we never fully notice or acknowledge?
The person who grows our food,
Who stocks our groceries,
Who makes our clothing,
Who picks up our trash,
Who delivers our packages,
And many,
Many others.
Can you think of other unsung heroes in your life?
To all those who make our lives a little better,
A little more manageable,
Let's extend a sense of gratitude and appreciation.
Along our journeys,
We have also each had many people who supported us or loved us into being,
Helping us to become better versions of ourselves.
Call to mind a mentor or someone who has guided you in a loving way and imagine this person before you.
Imagine them smiling and well.
See if you can extend a sense of gratitude to this person for the role that they have played in helping you become who you are.
And finally,
Let's extend a sense of appreciation to ourselves.
What are you doing right this week?
For example,
You are listening to this meditation right now,
Helping yourself expand and grow.
What else are you doing right?
Is it the way you managed a problem or showed a kindness or finished a project?
In each day,
You too are doing many things right.
For the next few minutes,
Try to stay connected with this energy of gratitude,
Focusing on the good in our lives or just gently following the pathway of the breath with a sense of appreciation.
If you find your thoughts wandering,
You can always anchor them to the movement of the breath.
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