Hello and welcome,
I'm Beatrice and this is a meditation to cultivate gratitude.
So you can meditate here in a seated position if that feels good for you,
But if you prefer to lie down or anything in between you're welcome to do that as well.
Take some time to find a comfortable position and possibly even a quiet space.
Adjust your body however it feels comfortable for you,
Take blankets and pillows.
Just take a moment to arrive.
And to soften.
If it feels safe for you,
You can close off the eyes and begin to notice the flow of your breath.
And feeling each breath from the moment the air starts to come into the nostrils and to the moment where your lungs empty completely.
And beginning to feel your tensions melt away and slowly relaxing deeper with each breath.
Take another full breath in and the complete exhale out.
Begin to feel yourself drifting away in a state of complete relaxation.
Continue to breathe softly and gently while guiding your attention to the top of your head.
Begin to imagine at the top of your head a warm light that slowly spreads from your head all the way down through the face,
The neck,
The shoulders and arms,
Through the chest and back,
The abdomen,
Your hips,
Legs and feet.
And feeling your muscles relax completely as the light travels down your body.
Take a few more full breaths and relax.
In a state of relaxation,
Begin to bring to mind all the things you're grateful for.
And if nothing comes to mind,
Start with the simple things.
Your home,
Your food,
The people who love you.
Just take this time to notice whatever comes to you.
And if you have more than one thing coming to mind,
Notice one thing at a time.
Visualise that thing or just simply think of it and say to yourself,
Thank you.
And move to the next thing.
And say again,
Thank you.
Take in just a few more moments to do this.
And if it's just one thing that comes to mind,
Simply stay with it for a few more moments.
Now allow this feeling of gratitude to come into your body.
Spread around and to notice where in your body you feel it.
Take a few full breaths.
Notice if you can spread this feeling throughout the body,
Letting it expand.
Enjoy this feeling of gratitude for a few more moments.
And you can stay in this relaxed state for as long as you want.
When you're ready to end the meditation and come out,
Wiggle your fingers and toes.
Maybe move the head side to side,
Take a few gentle movements.
And if your eyes are closed,
Softly open them and give yourself a few moments to adjust,
Taking in the room around you and colours.
Taking that feeling of gratitude with you throughout the day.
Perhaps bringing back to mind those things that came up for you.
Thank you so much for practicing with me today.
I hope you have a great rest of the day and please join me again soon for another meditation.
Thank you.
