Hi and welcome to this guided meditation.
Today's session is about expressing gratitude for the little things in life,
For the day to day gifts that often go unnoticed.
It is not uncommon to overlook the blessings of the small objects and energies that make our lives easier and more comfortable.
This mindfulness meditation is a reminder to take the time to appreciate these little things in life.
From the sounds of the birds to the solidity of the earth beneath your feet,
There are infinite forms of life that we have to be grateful for.
So let's begin by calming the mind as you sit or lie down becoming as comfortable as possible.
Allow your mind to become more comfortable too.
If it feels good for you,
Let your eyes fall closed and start to focus on your breathing.
Breathing a bit more deeply than usual and exhaling a little slower.
Inhaling deeply and exhaling slowly.
Breathing deeply,
Exhaling and letting it all go.
Letting go of tension,
Letting go of worries and letting go of anything else that no longer serves you.
Observing the breath is a great way to bring the mind into a state of focus.
So take a few moments here to focus on your breath.
As you inhale deeply and exhale fully at your own pace.
Good,
Now shift your awareness from your breath to your body.
Noticing the surface beneath you.
Think about the room or the space that you are in.
How does it feel to be here?
What is this place like?
Begin to take notice of the little things around you that you might take for granted as you go about your busy days.
Think of this room as a shelter,
A safe haven,
Keeping you warm from the outside elements,
Keeping you well protected and comfortable.
Feel the air on your skin and notice what it feels like.
Warm or cold.
Appreciate the temperature of the air that surrounds you.
Notice the sounds in this room now.
Perhaps you hear a ticking clock,
The hum of a fan or the murmur of voices.
Rather than thinking of these sounds as noises or distractions,
Lend some appreciation to them.
Think of each sound as an opportunity to explore your surroundings and to become more mindful of all of the moving parts that exist here.
Just listen.
Be present.
Breathe deeply now and see what you can smell.
Go deep,
Uncovering sense that you may not realize exists here.
Inhaling through the nose as you pick up on these subtle aromas.
Perhaps you smell the wood of the floor beneath you or the walls around you.
Perhaps you can smell plants or soil or you may notice other scents drifting in through the window.
Just breathe,
Explore and appreciate this moment of mindfulness.
Now begin to extend your awareness to outside of your immediate surroundings.
Think about your entire home and everything within it.
Bring to mind the things that you use every day to help your life run more smoothly.
Alarm clocks,
Refrigerators,
Sinks,
Closets,
Clothes.
See yourself going through a normal day but moving more slowly,
Moving through it more mindfully.
Taking your time getting dressed,
Washing up,
Eating and working.
Imagine taking the time each day to express gratitude for all of these modern conveniences.
Try not to dwell on the haves or have-nots.
Simply appreciate every aspect of your daily experience.
Continue to breathe deeply,
Setting an intention to move more mindfully throughout each day starting now.
Extending your awareness even further now.
Think of the world outside.
Think of the blue sky above.
The sun,
The trees that offer you shade and the soil beneath your feet.
Think of the seasons,
Autumn with its deep rich colors and crisp breeze.
And then picture the perfect winter day,
Complete with a warm cup of tea or hot chocolate and a comforting fireplace.
Breathe in the dewy freshness of spring,
Watching the flowers bloom as the sun returns to the earth.
Think of the slow,
Lazy days of summer,
Soaking up the sunlight,
Savoring the sweet,
Ripe fruits and the cool,
Refreshing drinks.
Continue to express appreciation for the changing of the seasons and the gifts that each one brings.
It is easy to find gratitude for everything that runs smoothly in our lives.
But how about the bumps in the road?
We can be thankful for these little life lessons too.
The spilled milk,
The flat tire,
The endless grocery line.
All of these little errands are minor annoyances that pepper our days.
Every mishap offers us a chance to slow down.
A chance to live in the present moment and focus our attention on the matters at hand.
Imagine navigating these bumps in the road with grace and ease,
Effortlessly going with the flow and keeping a cool,
Calm head.
Now take a deep breath in,
Pulling the air deeply into the body.
And a slow,
Letting go breath as you release all the stress.
Another deep inhale and slow exhale,
Releasing expectation.
Breathing in clarity,
Breathing in relaxation,
Breathing in gratitude.
Engage with a peaceful,
Steady rhythm of your breath as you continue to invite gratitude into this experience.
Now becoming aware of your body once again,
Feeling the floor beneath you,
Noticing the air against your skin.
Hearing the sounds around you as you slowly allow your eyes to open,
Taking everything in.
This is your life.
You are here as you continue day or night.
Remember to take everything with gratitude.
Thank you for listening.
