Settling into a comfortable seated position,
If you haven't already gently closing down the eyes or maintain a soft gaze,
We'll start by taking three deeper nourishing breaths.
Taking a deep long inhalation through your nose and see if you can allow the out-breath to be slower and longer than normal.
Another deep breath in,
Then gently letting it go.
And one more time at your own pace,
Allowing your breath to come back to its natural rhythm.
Now bringing your awareness to your inner gaze just between your eyebrows towards your third eye center,
I'd like to invite you to think of something that you are grateful for.
The first thing that comes to mind will be perfect.
It can be as simple as I'm alive,
I'm healthy,
Or I have a roof over my head.
Take a moment to think and feel gratitude for something simple,
Yet vital.
Whatever it is you have selected,
Sense into your heart space and send a feeling of gratitude to it.
Now I'd like you to choose someone,
Someone that you are grateful for,
That someone doesn't have to be human,
It could even be your pet.
Whatever it is you have chosen,
Visualize them standing in front of you and send gratitude and appreciation in their direction.
Allow yourself to fully embody what gratitude feels like in the body.
Finally,
I'd like you to choose something about yourself that you are grateful for.
Sometimes this can be a bit of a challenge,
But I'm sure there has to be at least one quality that you can truly appreciate about yourself.
Even the fact that you've set aside some time for practice.
Take a moment to appreciate who you are,
All parts of you.
Once again,
Send gratitude and appreciation your way.
Stay with this feeling.
Continue to breathe in the awareness that you're cultivating gratitude for mindful acceptance and breathe out as you soften into the experience of life.
And now as we come to the end of the meditation,
You can begin to deepen the breath once again,
Bringing back some gentle movement into the body.
And in your own time,
Becoming aware of your surroundings again,
Gently,
Slowly opening your eyes.
Thank you for practicing with me.
I hope you have a beautiful day or evening ahead.
