Begin now by adopting your favourite meditating posture and link into your breathing.
Become aware of the movement of your body as you breathe in and out.
Become aware of how each breath takes you deeper and deeper down,
Deeper and deeper down.
When we're feeling down or worried or unlike our usual self,
We often forget to appreciate all that we have.
No matter what's going on in life,
There is always something valid to appreciate.
And when we note all that we have to be grateful for,
It can help to elevate our mood and change our state.
Start with something simple that you may note daily.
Start with something simple that you may note daily.
It could be the acknowledgement of a tree swaying gently in the wind,
Or the warmth of the sunlight on your skin.
Or even the comfort of your bed.
Or the simple wonder of slowing down in the middle of your full day to engage with this recording right now.
Find one memorable thing and allow it to fully register within your mind.
Let appreciation and gratitude bubble up and fill your body and mind.
Now think of someone you don't know well,
But who has supported any part of your day today in some way.
It could be a bus driver,
A shop attendant,
Or the author of the book that you're reading right now.
Allow yourself to feel how you've benefited from the gift of their work.
Allow yourself to feel appreciation and gratitude for them.
Think about the tools that you use that support your work and your life.
Your computer,
Phone or tablet,
Your books or stationery,
Perhaps even buildings or offices or your house.
Any type of equipment that you may use in your general day-to-day.
Choose one thing and consider all that was needed for its creation.
Appreciate and feel gratitude that you have contact with these tools.
Feel gratitude for the people you work and live with.
Think of a particular person whose work or effort directly supports your work in life.
Appreciate their contribution and their good intention.
Now bring to mind someone that you care about.
Picture them in your mind.
Think about what this person means to you,
And what you appreciate about them.
Who they are,
What you've learned together,
And different shared memories throughout life.
As you imagine them,
Note what emotions come up,
And what feelings you detect in your body,
Especially those in the area of your heart,
And allow yourself to feel grateful towards them.
Thank them for being who they are and for their contribution to your life.
Imagine them receiving your gratitude.
Now bring to mind something in particular that you're grateful for today.
Feel the appreciation and gratitude for its presence in your life.
As you bring these things to mind,
The things that you're grateful for,
Allow yourself to sit with those memories.
When you cultivate the practice of gratitude,
You may even find yourself able to be grateful for difficult and even unpleasant experiences.
If you'd like to bring to mind an experience in your life that's perhaps challenging,
One for which you'd like to be able to express gratitude,
Do that now.
Offer up your gratitude and appreciation.
Thank this challenge for what it may offer you.
Gratitude to your body,
Gratitude to your mind,
Gratitude for the simple act of being alive in this moment.
Finally,
Appreciate the opportunity to pause and experience this very practice of gratitude itself.
For all that you've brought to mind during the meditation,
For all of the countless gifts in your life,
Say thank you.
To all the people,
To all that is around you and part of you,
For all that you've experienced in your life,
For all of this,
A big thank you.
Allow the sense of gratitude to fill you completely as you breathe in.
And breathe out.
Settling on the breath right here and now,
Fully alive and present in this very moment.
Finish with a full deep breath in and a long slow breath out.
Gently and slowly open your eyes.
Return your awareness to the place that you are.
And if you'd like to extend this practice,
Cultivate the habit of thinking about something that you feel truly grateful for,
Every morning,
Right when you wake up.
And if it helps,
Write it down in a journal.
You may also try to express appreciation today to a person for whom you feel grateful,
Simply by saying thank you.
Fully back in the room,
Aware,
Alert and ready to fill your life.
With gratitude.
And thanks.
