Gratitude

This short guided practice invites you to slow down, breathe deeply, and reconnect with the quiet gratitude that often gets overlooked in the rush of daily life. Through gentle breath work and simple moments of awareness, you’ll soften the body, steady the mind, and make space for appreciation to naturally rise. This meditation is designed to bring ease to the present moment while offering a sense of warmth and grounding for whatever comes next. Join me for a few minutes of stillness, reflection, and gratitude.

Transcript

Welcome to a dash of meditation.

Today we'll take a few quiet moments to reconnect with gratitude,

The slow,

Steady things that can be easy to miss when life feels full or uncertain around the edges.

So find a comfortable position.

Let your shoulders soften and your jaw release.

Gently close your eyes or soften your gaze.

Begin by taking a slow,

Smooth breath in through the nose,

And a gentle exhale out through your mouth.

Allow your whole system to begin to unwind and arrive at this moment,

Focusing on the breath.

See if you can let your exhales extend longer than your inhales,

Perhaps by introducing inhaling for a count of four and exhaling for a count of six.

Let your breath return to its natural pace,

Smooth,

Effortless,

And easy.

Now,

Bring your awareness to your feet,

Your legs,

Your hips,

Your lower back.

Let each area soften and feel heavy.

Feel your belly rise and fall with your breath.

Feel your ribcage expand and let your shoulders melt just a little more.

Relax your jaw,

Your eyes,

And your forehead.

Let the whole face soften and let the whole body settle and relax.

Now,

Allow one small thing you're grateful for to come forward in your mind.

It doesn't have to be big or profound,

Just something that feels like a tiny anchor in your day.

Silently say,

Thank you.

Let that gratitude expand with your inhale and soften your body with your exhale.

Now bring to mind one more thing you're grateful for.

It could be a person,

A moment,

A comforting routine,

Or even a sense of possibility on the horizon.

Feel it settle into your chest like warm light.

Silently repeat,

I am grateful for this.

Let that feeling sit beside whatever else is present in your life right now.

Now,

Offer some kindness in word for the way you're showing up,

For the way you're navigating things that not everyone sees,

For the effort you bring to your own life.

Silently say,

Thank you for being here.

Take one final slow inhale through the nose and a long,

Easy exhale through the mouth.

When you're ready,

Gently open your eyes and come back to your space.

Until next time,

Let gratitude shape the way you move through your day.