Welcome to this short meditation on gratitude.
When we are grateful,
We find greater levels of contentment and resiliency.
We find more perspective and balance.
So let's take a moment to dive into the wonder of all that we have.
Begin seated with a tall spine,
Slow and deep in the breath,
Inhaling to a count of four.
One,
Two,
Three,
Four,
And exhale six.
Five,
Four,
Three,
Two,
One.
Inhale,
Two,
Three,
Four,
And exhale.
Inhale,
And exhale.
Continue on like this,
Inhaling to a count of four and exhaling to a count of six,
Just to allow your breath to slow not only the body but also the thoughts.
Bring into your awareness all those people who have offered you support and guidance throughout your life.
You may want to begin with family,
Friends,
Those who are closest to you.
Just bring them to mind.
Bring to mind any teachers or mentors.
Bring to mind anyone who has ever offered you a helping hand or support,
Who helped to raise you,
Connect you to opportunities.
Bring as many people to mind as you can,
Even those people who offered small kindnesses,
Such as a helping hand at the grocery store or a smile as you were passing them on the street.
As you bring these people to mind,
Thank them,
Acknowledge them.
Feel gratitude for their role in your life,
Even if brief.
Continue to breathe in and out slowly and deliberately,
Extending the exhales longer than the inhales.
Call to mind all you've survived to be here and now.
Certain events or circumstances will likely pop into mind.
Certain hardships and successes.
Everything that you have been through to get to where you are today has been,
In its way,
A gift.
Thank the journey.
Send gratitude for this journey.
Feel this gratitude vibrating throughout your being,
Allowing understanding and perspective.
Now,
Continue to breathe and feel the ground beneath you,
Sitting taller.
Feel the air on your skin,
The inhales and exhales,
And appreciate this moment here and now.
Take a moment to appreciate all that surrounds you and nourishes you every day,
Every minute,
Every breath.
Envision the energy that sustains you,
All of the complex machinery of your body and how it works for you each day.
Inhale,
And as you exhale,
Repeat,
Thank you,
Thank you,
Thank you.
Inhale and as you exhale,
Allow this gratitude to penetrate every cell of your body.
As you inhale,
Enjoy the miracle of this single breath,
And as you exhale,
Just notice how you feel.
Notice what you feel.
Notice any shifts in your energy.
And as you're ready,
Allow your breath to return to its normal cadence.
Slowly gently roll your shoulders back,
Wiggle your fingers,
And gently open your eyes to the great day or evening that awaits you.
I am grateful to practice with you.
Thank you for meditating with me today.
