Gratitude.
Learn to appreciate abundance in your life.
Sit comfortably in a quiet place,
Free from distraction.
Place your feet flat on the ground and slightly apart.
Allow your spine to lengthen upwards through the top of your head,
Like a string is pulling your spine up easily and gently,
Releasing any tension from your shoulders.
Feel them drop.
Slightly tuck your chin to bring more length to the back of your neck.
Open your forehead and allow your eyes to gently close if this feels comfortable.
Start by observing your breath.
Pay attention to what your breathing is like.
Is it fast or slow?
Is it deep and long or short and shallow?
Are you breathing high in your chest or deep down in your belly?
Allow your out-breath to become slower and more even.
Your in-breath to go down into your belly and feel your belly gently rise.
As your belly rises up and settles down again,
Feel your feet heavy on the floor.
Relax into the support of the chair behind you.
Release any tension in your shoulders and neck.
Let your jaw drop a bit without being fully open.
Breathe in and out,
In and out.
Allow yourself to begin to appreciate who you are and all you have achieved.
You are here listening to this meditation because you exist.
You are right here,
Present and alive.
You have experienced so much in your life already.
You have been able to take care of yourself through all these experiences.
Feel gratitude for yourself,
For all you have achieved so far.
Be pleased for yourself.
Be pleased for the others who have helped you get here.
Think well of these people,
The people in your life who care for you.
Your partner,
Your family,
Your friends,
Old and new,
Colleagues and people who have offered you support and kindness.
See some of them in your mind now.
Name some of them.
Say thank you in your mind.
See yourself smiling.
Breathing deeply,
Think of the world around you,
The world that you live in.
Feel a sense of appreciation that this world exists,
That nature exists.
This world that sustains you and sustains those you care for.
Allow this feeling of gratitude to rest in your body.
Notice where you feel this.
Notice this pleasant warm feeling.
Begin in this feeling for as long as you like.
When you are ready,
Take a deep breath in and sigh out through your mouth.
Simply draw your attention back to your environment,
Wiggle your fingers and toes,
Stretch them gently.
Open your eyes,
Sit quietly for a moment,
Notice how relaxed your mind and body feels.
Remind yourself that you can reconnect with these feelings when you choose to later in the day by simply pausing and reflecting on all you have to be thankful for.
Allow yourself to feel this feeling again tomorrow.
