Welcome to this guided meditation for morning gratitude.
May you find yourself a comfortable space,
This could be on a chair,
A cushion,
Or lying down on a mat or your bed.
Close your eyes if you feel comfortable doing so.
Let's set an intention for this session,
To feel gratitude and to start our day with a positive and peaceful mindset.
Start by taking a deep breath in,
Feel the air coming in through your nose,
Filling up your lungs,
And then slowly let it out through your mouth.
This breath is a reminder that you are here,
Alive,
And starting a new day.
Take another breath in,
And as you breathe out,
Try to let go of any thoughts or worries from yesterday or about the day ahead.
Now let's relax our bodies.
Start at the top of your head,
Feel any tension or tightness there.
Just imagine it melting away.
Move down to your face,
Your forehead,
Your eye,
Your cheeks,
And your jaw.
Allow them all to relax.
Now,
Think about your neck and shoulders.
We carry a lot of stress here.
Take a breath in,
And as you breathe out,
Imagine your shoulders dropping away from your ears,
Becoming loose and relaxed.
Continue this relaxation journey down your body,
Your arms,
Your hands,
Your chest,
And your back.
With each breath,
Let go a little more.
Feel the weight of your body on your chair or mat.
Notice your belly rise and fall as you breathe.
Move your attention down to your legs,
From your thighs to your knees,
Down to your feet.
Imagine them becoming heavy and relaxed.
Your entire body is relaxed now.
Remember this time is for you.
You're doing something so wonderful for yourself by starting your day this way.
On your next out-breath,
Let's turn our focus inward,
To the heart of your being.
Think of it like opening a book of your own life,
Filled with stories and experiences.
Today,
We're going to read a few special pages about gratitude.
Try your best to remember something nice that happened to you yesterday.
Maybe someone said something kind to you.
Maybe you had a good meal.
Maybe you simply enjoyed a quiet moment alone.
Whatever it is,
Picture it in your mind.
Remember how it made you feel.
Hold on to that good feeling and take a moment to really appreciate it.
Now,
Think about yourself.
Everyone has something they're good at.
Something special about them.
It may be your ability to listen,
Your sense of humor,
Your kindness,
Or any other quality.
Think about that quality of yours.
Recognize it.
Appreciate it.
That's a part of you,
And it's something to be thankful for.
Morning is a fresh start.
I invite you to think about three things you're looking forward to today.
They can be big or small.
Maybe it's the coffee you're going to drink,
A task you're going to complete,
Or a friend you're going to see.
Picture those three things in your mind.
Feel the excitement and hope they bring.
Finally,
Let's be thankful for right now.
For this moment.
For this chance to sit quietly,
Breathe,
And reflect.
Life is full of ups and downs,
But right now,
In this moment,
You've chosen to start your day with gratitude.
That's powerful.
Take a deep breath in.
Feel the air fill your lungs,
Bringing energy and positivity.
And as you breathe out,
Imagine sending out a silent thank you to the universe,
To yourself,
And to this new day.
As we begin to conclude our gratitude meditation,
Let's gently bring our focus back to the present moment.
The room around you,
The surface beneath you,
And the rhythm of your own breathing.
These constant,
Simple things are the foundations of our daily lives,
And they,
Too,
Deserve a nod of appreciation.
Take a deep,
Refreshing breath in.
Feel the air,
Rich with potential and promise,
Filling you up from the tips of your toes to the top of your head.
And as you exhale,
Release any lingering thoughts or distractions.
Imagine them floating away like clouds in the sky.
Remind yourself of the power of today.
With the gratitude you've cultivated in this session,
You're now equipped to paint a day filled with purpose,
Kindness,
And joy.
Each choice you make,
Each interaction you have,
Is an opportunity to spread gratitude and positivity.
Let's take one more moment to thank ourselves.
For making the choice to meditate.
For dedicating this time to introspection and gratitude.
By doing so,
You've not only enriched your own day,
But also created the potential to positively impact those around you.
Begin to gently move your fingers and toes.
Allow this movement to ripple through your limbs,
Slowly waking your body.
Roll your shoulders,
Tilt your head from side to side,
And stretch in any way that feels right for you.
With your eyes still closed,
Take a moment to visualize the day ahead.
Picture yourself moving through it with ease,
Confidence,
And a heart full of gratitude.
Remember,
Each moment is a new opportunity,
And you get to decide how you want to approach it.
When you're ready,
Slowly open your eyes.
Take in the light,
The colors,
And the space around you.
Rise from your seated or lying position with grace and intention.
May you carry this sense of gratitude with you.
Let it guide you,
Inspire you,
And remind you of the beauty in every moment.
With a thankful heart,
Step forward into your day,
Knowing you've started it on the best possible note.
