Come into a comfortable position allowing your body to fully settle.
Feel the gentle support beneath you.
Letting go of any tension.
Taking a moment to just arrive and settle into this present moment.
Now bring your awareness to your breath without trying to change it,
Simply noticing the rhythm of your inhale and exhales.
Now gently begin to lengthen your exhale,
Keeping it slightly longer than your inhales.
Now place your right thumb on your right nostril so that no air passes through.
Applying this consistent pressure,
Breathe in through your left nostril.
Exhale,
Let it go through this left nostril,
Continuing to apply pressure on the right.
Inhale.
Exhale,
Let it go.
Keeping with this breath from the left nostril,
Inhale.
Exhale,
Let it go.
Inhale.
Exhale,
Letting it all go.
Inhaling in.
Gently remove your thumb off of that right nostril,
Returning to your normal breath using both nostrils.
Now gently bring to mind three things you are grateful for today.
It doesn't matter how big or how small.
It could be as simple as the cup of tea that you had this morning or even just setting aside this time to pause,
To reflect.
Just let three small things surface and feel a quiet sense of appreciation for each one.
Next,
Bring to mind someone who has shown you kindness or support recently.
Perhaps a friend,
A family member,
Or even a stranger.
Recall a specific moment of their kindness and compassion.
Allow yourself to truly feel the warmth of that connection and the gratitude that you felt.
Finally,
Think of one small act of kindness that maybe you offered someone or something that you can do today to offer and extend gratitude.
It might be just a passing compliment,
A helping hand,
Or even just a warm smile.
Even if you haven't done it yet,
Just the thought of offering kindness can fill you with a positive and expansive feeling.
Feel the joy in both receiving and giving.
Now close your eyes if they aren't already closed and visualize a soft,
Warm,
Golden light beginning to glow in the center of your chest.
With each gentle inhale,
Imagine this golden light just expanding and filling your chest,
Your shoulders,
All the way down your arms and into your fingertips.
And as you exhale,
Visualize this warmth flowing through your torso,
Down into your legs,
All the way into your feet,
Your toes.
With every breath,
This golden light spreads,
Filling every part of your body,
Finding feelings of contentment,
Peace,
And deep gratitude as you bathe in this light.
Taking one more deep inhale,
Truly absorbing this golden light and its warmth.
And as you exhale,
Gently release any lingering tension or worries.
You are filled with gratitude and peace.
Carry this beautiful,
Warm glow with you as you gently transition back into your day or evening.
Knowing that you can always return to this feeling of inner warmth and appreciation whenever you need.
