Welcome to this evening gratitude meditation.
Begin by finding a comfortable position.
You can be seated or lying down,
Whatever feels right for you in this moment.
And as you start to settle in,
Just bring some softness to your hands,
Jaw and forehead.
And ask yourself,
If you could become just 5% more relaxed,
What would you do?
Make any small adjustments now to find an even more comfortable posture where you feel fully relaxed and supported.
And if it feels good for you,
Gently close your eyes.
A deep breath is an act of self-love,
So first,
Exhale completely.
Now take a deep,
Nourishing breath in.
Pause at the top.
Then exhale slowly and fully,
Let it all go.
Relax as you continue to take longer inhales and fuller exhales.
Notice how your chest rises and falls with each deep breath you take.
As you begin to rest your attention on your heart,
Can you feel the rhythm of your heartbeat?
And keeping a light awareness resting on your heart,
I invite you to let your mind wander back to when you woke up this morning.
Can you remember that first moment you opened your eyes?
Then allow your day to play out like a movie in your mind.
Watch as you move through your day and just allow your mind to land and linger on any special moments that happened throughout your day.
They could be big things or small,
Simple things that made you smile.
Things like some good news,
Hearing a song you liked,
Eating something delicious,
Seeing a loved one or simply feeling the sun on your skin.
Just keep watching the movie and appreciating all those little moments that happened today.
And as you run through your day,
Just bring a gentle smile to your face and allow a feeling of gratitude and appreciation to begin to form in your heart.
I'll leave you here for a minute to experience your day in this way.
Last few moments here.
Good.
Now as you hold these special moments close,
Tune into the sensation of gratitude in your heart.
What a gift it was to experience those things,
Even if just for a fleeting moment.
What does the feeling of gratitude and appreciation feel like for you?
Really tune into that sensation of warmth and love and appreciation in your heart.
Now imagine you have a dial that is able to turn up and increase this feeling of gratitude.
And as you begin to turn the dial,
These feelings amplify.
They become stronger and stronger.
Feel the feeling of gratitude light up your whole body and begin to spread out from your heart,
Flowing through your chest and down your arms.
See and feel it moving down your legs to the tips of your toes.
And all the way back up through your neck,
Letting a gentle smile form on your face as you imagine smiling with your eyes.
As you turn the dial all the way up to its maximum setting,
You feel every inch of your body beaming with gratitude,
Love and appreciation.
Take a moment to enjoy and soak up all of these sensations now.
As you begin to mentally offer thanks,
Thanks for the special things that happened today,
Thanks for the people in your life and thanks to anything else that you want to offer appreciation for,
Repeat mentally,
Thank you for.
Now inhale deeply and exhale completely.
Gently release the practice,
But keep this feeling of love and gratitude present in your heart.
Carry it with you as you move through the rest of your day and know that you can access this feeling anytime,
It's just a thank you away.
Thank you for listening,
Have a beautiful rest of your day.
