Welcome and thank you for taking a moment for yourself today and for choosing me as your guide for today's 10-minute gratitude meditation.
When you're ready,
Find a comfortable spot sitting or lying down with your back straight and your limbs uncrossed and begin to settle into a comfortable seat for the practice.
Feel free to close your eyes or soften your gaze and begin to notice the natural flow of your breath as it flows in and out of your body.
Don't try to control the breath,
Just notice as it flows in and out.
Focus your attention here.
If your mind begins to wander,
That's completely normal.
Just gently bring your attention back to the natural flow of the breath in and out.
Follow the breath.
As you continue to follow the natural flow of the breath,
Gently bring your attention to your heart.
If it feels good in the moment,
Place one or both hands over your heart and notice how your chest rises and falls with the breath.
With your hands over your heart,
Begin to think of one thing that you are grateful for today.
It could be for something big,
Something small,
Something new,
Something that is a part of your routine,
A person,
A place,
Or a thing.
Even just this very moment,
Think of something you're grateful for and begin to feel the energy of gratitude in your heart.
If it's helpful,
Begin to visualize the thing that you're most grateful for in this moment.
If it's a person,
Think of yourself with them.
If it's a place,
Think of yourself there.
And feel how good it is to experience this thing in your heart and let this feeling of gratitude feel you in this moment.
Continue to feel the energy of gratitude continue to hold on to the thought of what you're most grateful for and let that thought feel your heart as you gently observe your breath.
Feel what it's like to experience this thing in this very moment.
Feel that sensation in your heart center as you gently follow your breath.
Because of the nature of our lives,
We are often in pursuit of more at any given time.
More things,
More experiences,
More of anything that we feel will bring us joy and happiness.
But what truly brings us joy is being here in the present moment and being truly grateful for the things the people and the experiences that we have right now.
And the wonderful thing about gratitude is that when you dwell in it you attract more things to be grateful for.
As we come to the close of today's meditation gently bring your attention back to the room.
Begin to wiggle your fingers and toes and when you're ready open your eyes.
Thank you so much for practicing with me today.
I hope you carry this feeling of gratitude with you into the rest of your day.
