Get comfortable sitting or lying with spine straight and body supported.
Take a moment to just relax and breathe.
Inhale deeply into your tummy.
Come down to the very centre of your being.
And as you exhale,
Just allow every part of you to relax.
That's right.
Inhale,
Feel yourself filling up with peaceful,
Calming breath.
And as you exhale,
Relax.
You can relax your toes,
Your feet,
Your calves,
Knees,
Thighs and pelvis.
As you continue to breathe.
Now relax your abdomen,
Chest,
Back.
All of the internal organs inside of you which are keeping you here.
Take your attention to your shoulders.
Let them drop.
Relax your upper and lower arms.
Relax your hands.
Letting them drop from your wrists may be supported by your lap.
Come back to your shoulders,
Breathe into them and let them relax even more.
Relax your neck,
Jaw,
Brow and the back and crown of your head.
Bring your attention back to your breathing now.
As you breathe gently in and out of your centre.
Can you think of a blessing which you have in your life?
Something or someone with which you feel truly blessed.
Take a moment now to bring that blessing to mind.
Picture it in your mind's eye.
Notice if there's any sound.
Notice the feelings that come as you contemplate this blessing in your life.
You might feel certain sensations.
They might be pleasant sensations.
Focus on your blessing now as you say from your very centre.
I am grateful for this blessing.
Notice that feeling of gratitude.
Where it is in your body.
Whether it's big or small.
Whether it's warm.
Keep hold of this feeling of gratitude as you let that visualisation of your blessing go.
Take a moment to check in with your body.
Your centre.
Your limbs.
Your trunk.
Your head and face.
Just checking that they remain relaxed and comfortable.
Now,
Can you think of a situation or person in your life which you find difficult?
Bring this difficult person or situation to mind now.
Picturing yourself finding them difficult in your mind's eye.
As you watch yourself in this difficult situation,
Ask yourself,
What can I learn from this situation?
Continue to breathe as you listen for the answer from within yourself.
It may come in words or other sounds.
Or in an image.
Or a feeling.
Just watch what comes to mind.
When you have the answer,
Just take it and hold it within you.
Now,
Take a moment to thank yourself for recognising this learning opportunity.
And thank the universe for providing it for you.
You may find that the feeling of gratitude returns.
In the same place within your body.
It's okay.
Holding on to this gratitude now.
You can let go of the difficult situation or person.
Knowing that you can learn what you need to from it.
And bring your attention back once more to the centre of your body.
Notice your breathing.
Begin to come back to the room now.
As you notice what your body is resting on.
How you are seated.
Whether there is a desire to move slightly,
To shift.
Notice any sounds coming in from outside yourself.
If you like,
You can start to wiggle your fingers and toes.
And when you're ready,
You can open your eyes.
Thank yourself once more for taking the time out to do this meditation.
And notice whether or not you feel better now.
So that you can get up and go into the world refreshed,
Revitalised and ready to accept your blessings.
