Welcome to your guided meditation.
Get comfortable in the seated position of your choice with a tall,
Neutral spine.
Rest your hands wherever they naturally fall.
Gently close your eyes or soften your gaze.
Let's begin by taking a few deep,
Slow breaths together.
Breathe in deeply,
Feeling your belly expanding,
Your chest rise.
Then slowly exhale.
Feel yourself grounding and softening.
Deep breath in.
Deep breath in.
Slow breath out.
Deep.
Slow.
Slowly align your attention with the natural flow of your breath.
Breathing in.
Breathing out.
Become aware of your body,
Simply sitting and breathing.
Let each breath connect you with this amazing present moment.
Feel the points of contact between your body and the surface beneath you.
Sense the support of the earth holding you effortlessly.
Feel the rhythm of your breath sustaining you.
Allow yourself to rest in the stillness of this moment.
Often our minds wonder to what's next or linger on what has already passed.
For now,
Let's focus on gratitude for this very moment.
Gratitude for the breath that flows naturally through you,
Sustaining your life.
Gratitude for simply being here,
Fully present and able to feel this moment.
Now let's take a journey of gratitude through the body,
Starting at the feet.
Thank your feet and legs for carrying you through life.
Thank your heart for feeling every emotion and beating with love and resilience.
Thank your lungs for every breath they've taken,
Sustaining your energy and life.
Thank your eyes for seeing new days and the beauty around you.
Thank your skin for allowing you to feel touch,
Warmth and all the sensations.
Thank your arms for holding,
Hugging and connecting with others.
Take a moment to thank your entire body for all it does for you.
Reflect on how amazing your body truly is,
Enabling you to move,
Feel and experience everything life has to offer.
What makes our life so special is the people.
Think about the people in your life who bring meaning and joy.
Think of those who support you,
Care for you and love you unconditionally.
Recall happy memories shared with them.
Let these memories fill your heart with warmth and gratitude.
Fill your heart open and expand as you give thanks for these special connections.
Now I invite you to reflect on three blessings in your life.
Let the first few that come to mind rise to your awareness and silently give thanks for each one.
Take the last few moments to let this feeling of gratitude settle within you.
Allow it to fill your heart and remain with you as you move forward.
We'll end with this beautiful quote from Lao Tzu.
At the center of your being you have the answer.
You know who you are and you know what you want.
