Welcome,
My name is Heidi.
In today's meditation we will focus on expressing gratitude for the small things.
These small things that bring beauty into our everyday lives.
Expressing gratitude is a powerful skill that has the ability to transform scarcity into abundance.
It allows you to recognize and appreciate the things that are going well in your life,
Including the small joys that are often overlooked.
Please come to a comfortable seated position,
Placing your hands on your thighs,
Sitting upright and closing your eyes.
Bring your awareness to the cool air entering your nostrils as you inhale,
Then the warmer air coming out of your nostrils as you exhale,
Focusing all your attention on your breath.
Bring your awareness to your ears,
Visualize the outline of your ears,
Notice the sounds you hear without labeling the sounds,
Simply notice your ears ability to hear.
Think of all the beautiful things you can hear.
It could be a beautiful song or the calming sounds of nature on your walk or a loved one's laughter.
With a grateful and open heart,
List each sound that you get to hear.
Direct your attention to your sense of smell,
Acknowledging and expressing gratitude to your nose or allowing you to smell your morning coffee brewing or the freshly cut grass,
A calm smell of the scented candle,
Perhaps the smell of delicious food or a smell that takes you back to a happy nostalgic memory.
Now bring your awareness to your mouth,
Lips and tongue,
Acknowledge and express your gratitude for the ability to taste the food you eat.
Think of all your favorite foods that awaken your taste buds,
Consider all the tastes you have experienced,
Spicy,
Bitter,
Salty and sweet.
Next bring your attention to your eyes,
With your eyes still closed,
Think of the most beautiful scene you have ever seen.
Don't overthink it,
Let the first image that comes to your mind fill the space.
You have had the privilege to see and experience it all.
Take this moment to appreciate the breathtaking sights you have witnessed.
With an open heart,
Give thanks for this gift of seeing the beauty around you.
Bring your awareness to your skin,
Notice the air touching your skin.
Is it cold?
Or is it warm?
Notice the texture of your clothing touching your skin.
Is it rough?
Or is it soft?
Think back to a time when a cool breeze cooled you on a hot day.
Now remember a time when you felt the warmth of the sun on your face.
Think of a moment when you held hands or hugged a loved one.
Give thanks for these beautiful experiences that warm your heart and leave you feeling connected and loved.
The small and simplest things we tend to overlook are often the things that bring us the most joy.
Finding joy in everyday moments means taking the time to pause and fully appreciate them.
It's about living in the present moment.
Please bring your hands to your heart center with a full and grateful heart.
Take a deep breath in and a slow long breath out.
When you are ready,
Please open your eyes.
You may want to stay still for a few more moments or perhaps you would like to write in your journal.
Thank you so much for joining me.
I hope you have a wonderful day filled with love and kindness.
Be well and namaste.
