This is a gratitude meditation.
In this meditation,
We'll be taking time to bring to mind three things we're grateful for.
The key to this practice is not just identifying what you're grateful for,
But more importantly focusing on feeling the gratitude.
It's not so important what you choose to focus on,
But more that you invite the feeling or experience of gratitude to the moment,
Following along with the guidance,
Bringing curiosity and gentle acceptance to whatever you find.
There's no right way to do this practice and no right way to feel,
Just the intention to be open.
And if you find it's difficult to identify something to be grateful for,
Feel free to pause the guidance and take more time.
And if you find that it's difficult to connect with the feeling of gratitude,
That's okay too.
There's no right way to feel.
The guidance offered here is just an invitation.
And if at any point you want to open your eyes,
Shift your body,
Modify or stop the practice,
As always you're welcome to do so.
Starting by finding a comfortable position and posture,
One that reflects your intention to be fully present for this practice.
Allowing the hips and lower body to be heavy,
Supported by the surface beneath you.
Closing your eyes if that's comfortable or just taking a soft downward gaze.
As we begin,
Calling to mind a person that you're grateful for.
It could be anyone,
Someone you know well,
Like a family member or a stranger whose path you cross on your way to work.
Just bringing that person to mind and focusing on their positive qualities or on how they make you feel.
Considering what it is about this person that you're grateful for and taking a moment now to really feel your appreciation for this person.
Now shifting your attention,
Bringing to mind something in your day-to-day life you're grateful for.
It could be your morning cup of coffee or tea,
Your favorite blanket,
A pet,
Anything that makes your day feel lighter or better.
Taking a moment now to notice how this makes you feel and welcoming any feelings of gratefulness that arise.
Lastly,
Bringing to mind something about yourself that you're grateful for.
Some part of your personality that you appreciate.
This can be big or small.
For some,
This may come easily.
For others,
This may be more challenging.
Remembering that the intention isn't to force gratitude,
But to invite a feeling of gratitude.
Bringing a kind and compassionate awareness to whatever you find here.
Shifting awareness again and realizing that each time you sit in meditation,
It can present a different set of sensations and emotions.
From day to day,
Your meditation practice may change.
At times,
You may notice more mind-wandering.
At times,
Peace.
And at other times,
Discomfort.
What's important is the willingness to relate to what arises with more ease,
Acceptance,
And grace.
So as you come to a close of this practice,
Expressing gratitude to yourself and appreciating that you've taken the time to pause,
To cultivate your capacity to be more fully present for your life,
To see the good around you,
And to replenish yourself in this way.
When you're ready,
Gently opening your eyes or lifting your gaze,
Taking a moment to gently move or stretch as needed,
Bringing gratitude and awareness into the next moments of your day.
Thank you for participating in this practice.
Wishing you a wonderful rest of your day.
