Let's begin by making yourself comfortable.
Sit in a chair and allow your back to be straight,
With your feet on the ground.
You could also do this practice standing or if you prefer,
You can lie down and have your head supported.
Your hands could be resting gently in your lap or at your side.
And when you're ready,
Allow your eyes to close or to remain open with a soft kiss.
Take a nice long,
Slow,
Deep breath,
Breathing in fully and exhaling softly.
Breathe in through your nose and out through your mouth.
Feel your stomach expand.
On an inhale and relax.
And let go as you exhale.
Begin to allow your ears to hear whatever they want to hear.
If you are distracted by sounds in the room,
Simply notice this and bring your awareness back to your breathing.
Become aware of your body and sense the energy around your body.
Become aware of the energy inside your body.
Slowly bring your awareness to the top of your head.
And feel the energy in and around your head.
Sense the energy around your neck.
Sense the energy around your shoulders.
As you feel more relaxed,
Become aware of your back and sense the energy in and around your back.
All the way down your spine,
Sense the energy around your lower back.
Become aware of your legs and sense the energy in and around your legs.
Become aware of your feet and sense the energy in and around your feet.
Now slowly bring your awareness to the center of your chest.
Become aware of your heart and sense the energy inside your heart.
Place your hands on your heart.
Breathe in your heart.
Deep in your heart.
Feel the energy inside your heart.
As you breathe in through your heart,
Your heart,
Feel grateful for your heart that it's constantly beating.
Whether you pay attention to it or not,
It is keeping you alive.
The power of your heart.
Feel grateful for your body and all the components in your body that is keeping you alive.
Feel grateful for all the people in your life.
All you love,
Your family and friends.
Feel grateful for people at work.
Feel the appreciation and gratitude for their presence in your life.
Feel grateful for all the things in your life.
All the technology and convenience.
All the abundance you have now and all that is on its way to you.
Feel grateful for this beautiful world we live in.
As you bring these things to mind,
For what you are grateful for,
Allow yourself to rest in this experience.
When you cultivate the practice of gratitude,
You may even find yourself being grateful for difficult or unpleasant experiences.
Mistakes and bad choices are part of learning and growing and without them we would not be here.
Make these experiences.
Gratitude for our body.
Gratitude for our mind.
Gratitude for the simple fact of being alive at this moment.
Finally,
Appreciate the opportunity to pause and experience this very practice of gratitude in itself.
For all that you have brought to mind during this meditation,
For all the countless gifts in your life,
Say thank you.
To all the people,
To all that is good around you and part of you,
For all that you have experienced in your life,
For all of this,
Thank you.
Allow the sense of gratitude to fill your heart completely as you breathe in and breathe out.
As you come to the end of this practice,
Take a full deep breath,
Taking in all the energy of this practice,
Exhale fully and when you are ready,
Open your eyes and return your attention to the present moment.
As you become fully alert and awake,
Consider setting the intention that this practice of being in gratitude will benefit everyone you come in contact with today.
