Hello.
This is a meditation to connect you to a sense of gratitude and shift your nervous system from a state of doing to a state of being.
With contentment for the present moment.
Find a quiet space where you can sit or lie down comfortably.
In a position that feels supportive but allows you to stay awake and alert for the practice.
Let your eyes close or simply soften your gaze toward the floor.
In these first few moments,
Check in with yourself.
Notice the energetic state of your body today with curiosity.
Now,
Consciously step back from any to-dos and give yourself permission to truly be here for just a few minutes.
Take a deep breath in through your nose.
Feel your torso expand.
And exhale slowly through your mouth.
As you breathe out,
Let your shoulders settle away from your ears.
Take three more slow,
Deep breaths like this,
In through your nose and out through your mouth.
Sighing away any tension from your physical body.
Now,
Notice the places where you are making contact with the surfaces beneath you.
And feel your body settle into the support of those surfaces.
Acknowledge the ground's ability to hold you without you having to do anything in return.
The ground,
Chair,
Cushion.
Whatever you are resting upon simply holds you and supports you here.
Welcome a sense of gratitude for that support.
Now bring your attention to your breath.
And just observe it in its subtle qualities.
Letting your breath come and go without controlling it.
Notice the cool air entering the nostrils.
And the warm air leaving.
And for a moment,
Consider the effortless nature of this cycle of your breath.
Your body breathes itself over and over,
Providing you with life-sustaining energy.
This process happening continuously throughout your lifetime without expecting anything in return.
The breath supporting you and nourishing your body with life-giving energy.
Silently in your mind offer a small thank you to your lungs and heart for their constant quiet work.
You don't have to earn this breath.
It is simply given to you.
Taking time now to welcome a sense of gratitude for your breath.
Now,
Let an image come to mind of something from the last 24 hours that felt useful.
It can be simple.
The taste of a warm drink or nourishing meal.
The image of sunlight entering a room or an image from nature.
Even a moment you shared with another person or a favorite animal.
Let this image draw close a sense of gratitude for the simple things in life that can bring peace of mind when they are recognized.
And continue to hold this image in your mind's eye.
As you hold this image,
Notice where you feel it in your body.
Perhaps a softening in your chest or a lightness in your belly.
Breathing into whatever physical sensations arise alongside the sense of ease and gratitude.
And allow this sensation to move through you.
Instead of thinking about the memory in your mind.
Focus on feeling the presence of the energy associated with this image in your body.
Recognizing that even amidst a complex life,
Small fragments of enoughness are always available.
Imagine yourself moving through the rest of your day with more awareness of these little things.
The support of the ground beneath you.
The nourishment of your breath or heartbeat.
And moments where you feel connected to nature,
People,
Animals,
Or anything else that brings you joy.
Commit to noticing at least three things today that bring a sense of ease and contentment to your heart.
And now bring your awareness back to the room.
Wiggle your fingers and toes,
Feeling the sensation of movement returning to your body.
As you prepare to move back into your day,
Carry the intention of contentment with you.
And thank yourself for showing up to this practice.
Take as much time as you need to open your eyes and stretch or move as you prepare to move into the next part of your day.
Thanks for practicing with me.
