Please find a place where you can be alone for the duration of this meditation.
A place where you can put your device down and have some earphones in or on.
Please sit comfortably with your back supported and your feet flat on the floor.
Or you can decide to put your feet up when you so desire.
When you prefer to do so,
You can also choose to lay down.
But ideally in a place where you do not normally sleep.
Make sure that you stay warm during this meditation.
Maybe use a blanket to cover yourself when that is needed.
Please relax as much as you can and let my voice guide you through this meditation.
Close your eyes.
Start relaxing and noticing the present moment that you are experiencing right now.
Feel your body.
Be aware of your thoughts and notice your breath.
Start paying attention to your breath.
Feel how the cold air comes into your nose when you breathe in.
And the warm air leaves your nose when you breathe out.
Please settle down in a nice deep breathing rhythm.
Breathing slightly deeper than you would normally breathe.
Keep it nice and deep and comfortable.
Allow yourself to fully relax.
Relaxing more and more with each and every breath.
Focus and concentrate on your breath.
Feel yourself breathing in and breathing out.
Notice when you concentrate enough that you can feel each and every breath going in and out through your chest.
Through your heart region.
It doesn't actually go through your heart of course.
But when you concentrate enough on it,
You can feel each breath go through your heart.
Filling your heart with oxygen rich blood and pumping that through your body to give your body life.
Filling your heart with oxygen rich blood.
Feeling each and every breath going in and out through your heart.
So you breathe in through your heart,
Nice and deeply.
And breathe out through your heart,
Nice and deeply.
Breathe in through your heart,
Nice and deeply.
And breathe out through your heart,
Nice and deeply.
And as you continue to breathe in this nice and deep breathing pattern.
And as you continue to feel each and every breath go through your heart.
Just listen to my voice as you relax even further.
And when your thoughts wander off,
That's perfectly okay.
Just go and gently bring your attention back and focus on your breathing.
Acknowledge that it happened,
Accept that that is okay and that that is what sometimes happens.
Bring yourself back to concentrating on your breath,
On breathing in and out through your heart.
As you continue your breathing,
I would like you to consider what you are grateful for in your life.
Where you find gratitude in your life.
Find three things that you can be grateful for in your life.
Consider the first thing.
What is the first thing that you are grateful for in your life?
It doesn't have to be something big.
It can be something small.
It doesn't have to be something small.
It can be something huge.
The choice is yours.
It can be as simple as waking up this morning.
Or it can be for the water that you had to drink.
Or for the air that you get to breathe.
The choice is entirely yours.
So consider what is that first thing that you are grateful for right now.
And take a few moments to focus on whatever that is.
Be completely grateful for it right now.
And then,
What is the second thing that you can be grateful for in your life right now?
What is something that you hold dear to your heart that you can be grateful for right now?
Again,
Take the time,
Just a few moments,
To focus on that thing.
Whatever that is.
To focus on and concentrate on that thing that you can really be grateful for right now.
And then,
What is the third thing that you could be grateful for right now?
Again,
Focus on it for just a few seconds.
Focus on it completely.
And be grateful for it right now.
Be as grateful as you've ever been for anything.
And now,
As you return to just focusing on your breathing,
And again focusing on breathing in and out through your heart.
Focus on the nice deep breath in,
Passing through your heart.
And the nice deep breath out,
Passing through your heart.
Being completely grateful right now.
When you feel ready,
Start to gently come back to the here and now.
Come back into your body and into your mind.
While keeping your eyes closed,
Notice the sounds around you.
Feel the surface that you're sitting or lying on,
Under your body.
Feel the surface your feet are on.
Feel your clothing on your body.
Move your fingers a little.
Move your toes a little.
Circle your shoulders.
And when you're ready,
Open your eyes and stay seated for a bit more time.
Look around the room and notice a couple of things around you.
Move your legs and your arms gently.
Stretch them.
Stretch your toes and flex your toes.
Notice how it feels to come fully back into your body.
Feel how relaxed you feel.
Return to going about your day when you feel ready to do so.
