Hello everybody,
And welcome to this Gratitude Meditation.
This session is best listened to at the end of a busy day,
When you are free to relax and reflect.
Take a few moments to settle in,
Get comfortable,
And close your eyes,
And then we'll begin to release any lingering tension or stress left over from the day.
Settle in and begin by slowing down your breath.
Deeper inhales,
And longer exhales.
During the course of a busy day,
We often forget to breathe.
Here in this space,
You have the opportunity to pay more attention to your breath,
Taking more time with each inhale,
And with each exhale,
Until you reach a calmer,
Slower rhythm of breathing.
Settling into a deeper state of relaxation with each breath.
Relaxing your shoulders,
And clenching your jaw,
And softening your belly.
Now allow your mind to wander over the events of the day.
From waking up,
Until this moment,
Let your day wash over you.
Make an effort to disconnect from any lingering responsibilities,
Any stresses about how your day went,
Or how tomorrow will go.
Remember that we are here to find gratitude for the day.
Bring your mind back to your day,
Thinking about everyone you came into contact with.
Who was the first person you saw today?
How about the last person you interacted with?
Recall the conversations you had,
The smiles or pleasantries you exchanged.
Recall every moment of interaction,
And as you do so,
Express gratitude for these moments of connection.
Even amid misunderstandings or arguments,
We must remember that we are all human.
We can learn a lot about each other if we simply listen and stay present.
Sharing our experiences with others can be a gift.
As you continue to recount the connections of the day,
Give your mind free rein.
Try not to make any adjustments to your thoughts.
Simply let your mind flow unhindered.
Now connect with your body.
Think of everything it's done today to keep you safe and healthy.
Think of all of the processes that go on inside,
Out of sight.
Sit in gratitude for everything that your body has done for you today.
No judgements,
Just gratitude.
Consider the food that you've eaten today,
The nourishment that you've given your body.
Once again,
No judgements,
Just gratitude.
Simply appreciate every ounce of energy that your body has received.
Think about the memories that you made today.
What will you remember in one year or ten years?
Consider the notable events that you experienced.
Even a small gift,
A great meal or a beautiful sunset will do.
What did you experience today?
Allow your mind to wander over any strong emotions that you experienced,
Good or bad,
Remembering that you are here to experience it all.
You wouldn't know joy if you didn't first experience sorrow.
Each emotion contributes to your story.
So what was your story today?
If your emotions become overwhelming,
Bring yourself back to centre with your breath.
Simply breathe and return to the present for a few moments and then continue exploring your emotions once more when you're ready,
Thankful for each and every one.
Finally,
Express gratitude for all of the skills and qualities that you have,
Everything that you use in your daily life.
Perhaps you're especially good at solving problems,
Putting logic at work today.
Or maybe you called upon your creative side or your humorous side.
Or perhaps you channeled your compassionate nature to resolve a certain situation.
Appreciate these gifts and trust that you are growing them every single day,
Becoming stronger with each experience.
Continue to sit with this awareness,
Breathing naturally and easily.
And now come back to the present moment,
Allowing the day to dissolve.
Right here in this moment,
You have no obligations,
Nowhere else you need to be,
Nothing else you need to do.
You are here to relax.
You are here to rest.
Once again,
Make sure that your shoulders and back are comfortable and relaxed,
Free of stress,
Relieved of all responsibility,
Feeling relaxed.
Whether you accomplished everything you set out to do today does not matter.
You showed up,
You were present and you gave it your best.
Right now,
You deserve to slow down,
Letting your body and mind rest.
So take a few more deep breaths into your body as you sink even deeper into relaxation.
Breathing in and breathing out.
Inhale and exhale.
Relax and let go.
As this practice comes to an end,
You may continue to breathe deeply,
Eyes closed and body resting.
Or you may choose to open your eyes,
Coming back to your surroundings and continuing your night with a sense of peace and gratitude.
