Hello and a huge welcome to this gratitude meditation.
Find a comfortable seated position or lie down if you prefer and when you're ready just close your eyes gently.
Let your hands rest on your lap or by your side.
Begin by simply noticing your breath.
Inhaling deeply through your nose,
Exhale slowly through your mouth and allow yourself to gently settle into this moment.
Let your shoulders drop,
Soften your jaw and relax your eyes and allow the noise and bustle of the day to drift away as you fully arrive here.
Bring your awareness to your body,
Feel the sensation of being alive in this moment and take a moment to thank your body for all that it does.
Beginning at your feet.
Thank your feet for carrying you through life.
Move up to your legs,
Your knees,
Your thighs.
Acknowledge their strength and support.
Focus on your abdomen,
Your chest,
The rhythm of your breathing,
The steady beat of your heart.
Notice your hands,
How often they reach,
Hold and comfort.
Thank your arms,
Your shoulders and your neck.
And finally your face,
Your mind,
Your breath.
Thank them all.
Breathe in appreciation,
Breathe out tension.
Now turn your attention to this very moment and give thanks for the space you're in,
A space that's quiet,
Safe and still.
Thank yourself for showing up to this meditation.
Appreciate the stillness,
The breath and the opportunity to be here.
Let your thoughts come and go and if distractions arise,
Gently thank them for their presence and return to the breath.
Repeat silently,
I am grateful for this moment.
I am grateful for this breath.
Let each deep slow breath be an act of gratitude.
Now bring to mind someone you love deeply,
Someone who brings warmth to your heart.
Picture their face.
Think of the ways they've supported or loved you.
Silently offer your gratitude.
Thank you for being in my life.
Expand this circle.
Include family,
Friends,
Mentors,
Pets.
Each one has touched your life in a meaningful way.
Feel the love and appreciation flowing outwards.
Let gratitude fill your heart.
Now gently reflect on the challenge you faced in your life.
It could be recent or from the past.
Acknowledge the strength it took you to endure it.
Consider how it helped you grow.
Say to yourself,
I am grateful for the lessons I've learned.
This isn't about denying pain.
It's about honoring your resilience.
Let gratitude flow to every experience that shaped you.
Now imagine extending your gratitude to the world around you.
Feel grateful for the earth,
For its trees,
Oceans,
Skies and animals.
Think of the sun that rises,
The rain that nourishes,
The air that fills your lungs.
Give thanks for the people you don't know who contribute to your life.
Repeat silently,
I am connected.
I am grateful.
I am alive.
Let this gratitude radiate from your heart like a soft light.
Begin to gently return to the present.
Feel your body resting in the space around you and take a few deep,
Slow breaths.
Wriggle your fingers and your toes and when you're ready,
Open your eyes and carry this feeling of gratitude with you as you go about your day,
Knowing that this peace and gratitude lives within you.
So thank you so much for joining me here on this meditation.
I hope you've enjoyed it and I'd love you to take a look at my profile and follow me.
I've got plenty of other tracks and courses and I'd love you to join me again soon.
So in the meantime,
Have a wonderful rest of your day and I'll see you soon.
Bye-bye.
