Welcome to this Gratitude Meditation to help you fall asleep with a grateful mindset.
I invite you to find a comfortable position in your bed,
Allowing your body to relax completely.
Close your eyes gently and take a deep breath in through your nose,
Exhaling slowly through your mouth.
Feel free to repeat this consciously one more time.
Inviting the body to relax,
Allow the tension to leave your body with each exhale.
As you continue to breathe deeply and softly,
Bring your awareness to your breath.
Notice the sensation of the air entering your nostrils,
Filling your lungs and then leaving your body.
Tuning into the rhythm of your breath,
See if you can sense into gratitude for this breath.
How does this breath feel?
Notice its depth,
Sound,
Flavour.
It may even feel sweet.
Let yourself feel grateful for this breath,
The source of life that sustains you in this moment.
Now shift your focus to your body.
In your own time,
Scan your body from the feet up to the head,
Noticing any areas of tension or discomfort.
With each exhale,
Release any tension you may be holding on to,
Allowing your body to soften and relax deeper.
You may like to pause from time to time and feel into gratitude for various parts of your body,
Supporting you and carrying you through each day.
Give yourself some time to pause and appreciate parts of your body that often go unnoticed or underappreciated,
Like your hands,
Your eyes and ears or your heart.
As you continue to breathe deeply,
I invite you to reflect on your day.
What are all the things that happened today?
Feel free to chronologically revisit your day at a high level and think through some moments you've experienced.
Now bring to mind one thing from your day that you feel grateful for.
It could be a small moment of joy or contentment,
A gesture of kindness from someone or simply the warmth of the sun on your skin.
Allow this memory to come to you in as much detail as possible and let yourself feel its impact within you.
Recalling how you felt in that moment of joy or contentment,
Let it fill your heart with gratitude and appreciation.
It can happen that it's difficult to recall a moment of contentment.
In that case,
You may simply land on a memory that feels neutral and allow yourself to breathe softly in and out.
Letting yourself feel into body sensations,
Savouring a feeling of gratitude and contentment or perhaps a sense of calm and safety.
If it feels right,
Allow these sensations to wash over you like a gentle wave.
As you drift off to sleep,
Carry this sense of contentment and gratitude with you.
Knowing that you're supported by life-giving breath and by the magic of the body which you can always turn to for grounding.
Allow yourself to fall into a peaceful and restful sleep,
Carrying with you a sense of calm and gratitude.
