So we will begin just by getting comfortable,
Coming to a comfortable meditative position,
Making sure that your spine is long,
Softening your shoulders,
Maybe releasing clenching from your jaw and unfurl your eyebrows,
Just taking a few big deep breaths,
Just inhaling through the nose,
Holding it for a moment and exhaling out,
Releasing any tension,
Squeezing or stiffness that you may have in your body.
And doing that again,
Inhaling,
Holding for a moment,
And then exhaling any stress or tension you may have.
And allow yourself to settle into a natural rhythm of breath.
So allow the breath to go down low into your belly and feel the inhale nourish you and the exhale comfort you.
Just taking some deep breaths,
Inhale nourishes and the exhale calms.
Now allow your awareness to drift to your heart center.
Check in with your heart and without judgment,
Just name how you're feeling right now,
Knowing that it is okay to not feel okay right now.
There's no need to be hard on yourself,
But just label the feelings you're experiencing in this moment.
And now begin to soften your heart,
Let it open even just a tiny little bit and explore the feeling of gratitude and appreciation.
Welcome those sensations into your heart and maybe it comes in just a little bit like a little drop or maybe that feeling of gratitude pours in.
Whatever amount of gratitude you can welcome in,
Just let it come.
And now take three more of those deep breaths,
Inhaling,
Pausing for a moment,
Exhaling completely.
Do that two more times.
And now name one small thing in your life that you have to be grateful for right now.
Maybe it's the roof over your head,
Maybe it's your headphones or the device that you have to listen to this meditation,
Maybe it's your favorite coziest blanket,
It can be anything.
Just name one small thing you have in your life right now that you're grateful for.
And now name two more small things that you use daily and appreciate.
Now express gratitude for something that gives you comfort.
Now name a lesson you learned recently that you're grateful for.
Now someone who recently did something kind for you.
Now name a recent accomplishment,
Big or small.
Just acknowledge this win and express gratitude for it.
Now name the biggest gift that you have in your life right now,
Whatever or whoever that is.
Now take a moment to connect with that feeling of receiving gratitude.
What does it feel like when someone thanks you for doing something kind or lends you a helping hand?
Allow this feeling to wash over you,
Just bathe in the feeling of receiving gratitude.
Let it fill you up and spread through your entire being.
And now tell yourself three times,
Gratitude flows to me and from me with ease.
And now take a final moment,
Maybe place your hands on your heart and thank the universe for another day of life,
Another opportunity to live and be,
To experience small beautiful moments.
Beautiful moments.
And we'll take a big deep breath in through the nose,
Open mouth,
Exhale,
Release,
Returning to this moment by wiggling fingers and toes,
Eventually opening the eyes and closing your meditation practice.
Thank you so much for joining me for this daily gratitude practice.
