Welcome to this morning gratitude meditation.
This practice will help you start your day with a heart full of gratitude,
Setting a positive tone for the day ahead.
Go ahead and find a comfortable seat.
Sitting up tall,
Lengthen your spine and rest your hands gently on your knees or in your lap.
If it feels comfortable for you,
Close your eyes and let's start by taking a deep breath in.
As you exhale,
Feel the grounding in your body settling in to this short practice.
Continue to focus on your breath naturally.
Feel the ebb and flow as your lungs expand and soften.
Now let's take a deep breath in through your nose,
Filling your lungs completely and then exhale slowly through your mouth.
Continue this deep mindful breathing or you can follow along with me as we inhale for a count of four,
Hold for a count of four and exhale for a count of four.
Let's start that together now.
Inhale 2,
3,
4,
Hold 2,
3,
4,
Exhale 2,
3,
4.
Inhale 2,
3,
4,
Hold 2,
3,
4,
Exhale 2,
3,
4.
Continue at your own pace,
Feeling your body relax with each exhale.
Let that go and come back to your natural breath and let's shift our focus to gratitude.
Think of three things that you're grateful for this morning.
This could be anything,
Big or small.
It could be the warmth of your bed,
The love of a family member,
The opportunity to start a new day or even the feeling of the sun on your skin.
As you think of each thing,
Take a moment to really feel the gratitude in your heart.
Consider each thing vividly in your mind and let the feeling of gratitude fill you up.
Bring your awareness right back to your breath and silently repeat the following four phrases to yourself.
I am grateful for this new day.
I am thankful for the love and support in my life.
I appreciate the opportunities that today will bring.
I am blessed with abundance and joy.
Let's repeat these affirmations once more,
Really feeling their truth resonate within you.
I am grateful for this new day.
I am thankful for the love and support in my life.
I appreciate the opportunities that today will bring.
I am blessed with abundance and joy.
Simply bring your awareness right back to your breath.
And now start to think about the day ahead.
Set an intention to notice and appreciate the small moments of joy and beauty throughout your day.
Maybe it could be a kind word from a colleague,
A beautiful flower on your walk,
Or a moment of laughter.
Visualize yourself moving through the day with a heart full of gratitude,
Noticing and appreciating these small moments.
Now once again,
Bring your attention back to your breath.
Take a few deep breaths in and out,
Feeling your body grounded and your heart full of gratitude.
When you're ready,
Gently open your eyes and bring your awareness back to the space around you.
You can take a little stretch through the body,
Maybe wiggle your fingers and toes or reach the arms up into the air.
And as you move into your day,
Carry this sense of gratitude with you throughout the entire day.
Thank you for joining this morning gratitude meditation.
Come back to it whenever it serves you.
