Welcome to this guided meditation.
We're going to focus on finding gratitude in small moments and practice holding on to the positive emotions.
Begin by finding a comfortable seated position.
Make sure your back is straight and your hands are resting gently in your lap.
Close your eyes and take a deep breath in through your nose and exhale through your mouth.
As you exhale,
Release any tension you may be holding in your body.
Take another deep breath in,
Hold your breath for a moment,
Then exhale.
Continue exhaling for as long as you can to make sure you empty your lungs of still air.
Try to keep breathing slowly and deeply throughout the whole meditation.
Now,
Let's take a moment to cultivate gratitude.
Allow yourself to feel grateful for this moment of stillness and peace.
Feel gratitude for the opportunity to practice mindfulness and to connect with yourself on a deeper level.
Let yourself feel the warmth of gratitude spread through your body and fill your heart.
Think about something small that has happened to you today that made you smile or feel happy.
It can be anything at all.
A kind word from a stranger,
A beautiful sunrise,
Hearing someone laugh or simply the fact that you woke up this morning.
This small moment is a gift that you are lucky to receive.
Hold on to it and let your appreciation for it grow.
Visualize the moment again now but with all the positive emotion you have just felt.
This is the practice of mindfulness that allows you to fully enjoy the many small wonders of life.
Next time a similar moment happens,
See if you find yourself enjoying it even more than usual.
Can you feel your gratitude as the moment is unfolding?
As you continue to hold this feeling of gratitude in your heart,
Imagine sending love and appreciation to the important people in your life.
Picture each person in turn and send them a mental message of thanks and love.
Now let your gratitude expand to include all beings everywhere.
Slowly bring your attention back to your breath.
Notice the sensation of the air moving in and out of your body.
Take a deep breath in and as you exhale release any tension or stress you may be holding on to.
Let go of any worries or fears and allow yourself to simply be in this moment.
Remember that gratitude is a powerful force that can transform your life.
As you continue to breathe deeply,
Let yourself feel gratitude for all the blessings in your life,
Big and small.
Notice how this feeling of gratitude expands and grows with each breath.
Take one last deep breath in and exhale slowly.
When you are ready,
Gently open your eyes.
Take a moment to notice how you feel after practicing this meditation.
Remember that you can return to this feeling of gratitude and appreciation at any time simply by taking a few deep breaths and connecting with your heart.
Thank you for sharing this practice with me.
