Welcome.
We can get so swept up in the busyness of life.
In the comparison loop,
Thinking about what other people are doing.
Feeling like we're not doing enough.
Dreaming about all the things that we would need just to be happy.
That we tend to lose sight of what's important.
Of all the little beautiful things that exist in our world already.
All the things to be grateful for.
All the things that make life so simple and easy.
Today I would like to explore gratitude as a powerful tool for remembering all of these moments.
So please settle in to a comfortable position,
Preferably seated with your back supported and your head free.
And then whenever you're ready,
Gently closing down your eyes or softening your gaze if you prefer.
Simply taking a moment to settle in to where you're sitting.
Perhaps reflecting on how your mind is feeling.
How your body is feeling.
Maybe taking one deep clearing breath in and out at your own pace.
Allowing the body to soften just a little bit more into the surface beneath you.
And then bringing your awareness to your breath.
Not trying to control the breath or judging the breath in any way.
Simply resting your awareness on the breath exactly as it is.
Perhaps noticing the quality of the breath.
Does the breath feel deep and restorative?
Or perhaps it's shallow and breathy.
There's no right or wrong way for your breath to be.
Just simply noticing it as it is.
And continuing to observe the breath if you wish.
If not,
Moving on to some extended exhale breathing.
Taking control of your breath now,
Breathing in.
And then on your breath out,
Simply setting an intention for it to be longer than your breath in.
For some people,
They like to count,
To be sure.
But I encourage you to remove that control.
Simply setting an intention for your breath out to be longer than your breath in even just slightly not controlling the breath or breathing to the point of discomfort.
Just simply allowing the breath in to flow and the breath out to come at a slower pace.
Continuing with these breaths now at your own pace.
During meditation,
Our minds often drift to thoughts,
Feelings,
Emotions,
Plans from the day.
It's a completely natural part of the process.
We're not trying to push those thoughts away.
Instead,
We're simply allowing them to be.
Whenever we happen to realize our mind has wandered away.
We simply and effortlessly return to resting our awareness back on our breath as our anchor.
Inviting you now to let go of your breath.
And bring your awareness to your body.
Noticing how your body is supported by the chair underneath you.
Feeling the connection with the chair on your back and lower legs.
Perhaps observing your hands down by your side or sitting in your lap.
Noticing your feet grounded on the floor.
Perhaps inviting your body to soften just a little bit more if it's available to you.
Simply taking this moment to arrive into your body.
Simply letting your awareness of the body melt into the background.
Beginning to bring something you're grateful for to the top of your mind.
Perhaps something simple.
Like the taste of your morning coffee.
Maybe a loved one or someone who made you laugh recently.
Or perhaps a place,
A cosy place,
Or a beautiful place in nature.
There's no right or wrong thing to be grateful for right now.
Just simply allowing whatever comes up to be there.
Simply resting your awareness on this feeling of gratitude as it is right now.
And the mind may drift away from this feeling.
That's completely normal.
Will happen over and over again.
Simply whenever you happen to realize your mind drifting away.
Simply returning your awareness back on this feeling of gratitude for this moment in your life.
Drifting away and drifting back.
Simply and effortlessly returning.
To resting your awareness back on this feeling of gratitude.
Whenever you're ready.
To leave this feeling of gratitude,
Simply allowing it to fade into the background.
And resting for the last few moments.
Resting in your body and in your breath.
There's nothing to do.
Nowhere to be.
I'll tell you when it's time.
And then slowly bringing awareness to the noises in the room around you.
Perhaps bringing some movement into your fingers and toes.
And expanding that movement to the rest of your body,
Maybe through a stretch or a twist.
And then whenever you're ready,
Gently opening your eyes and coming back.
Thank you for meditating with me today.
I'll see you soon.
