Welcome.
We'll start this meditation just by getting settled in your seat.
Maybe you're relaxed a little bit lying down or maybe you're sitting straight up.
Whatever you need to be fully present in this moment with your body.
Get into a position that makes you comfortable.
And as you settle,
You can start just to notice your breath.
Feeling the air coming in through your nose on each inhale.
And leaving your nose on each exhale.
Noticing the coolness of the air as you breathe in.
And the warmth as you breathe out.
As you breathe,
You can let that awareness move from just your breath.
And move out through your whole body.
Noting any areas of tensions you might feel.
Relaxing your shoulders,
Your jaw.
Softening through your hands,
Your hips.
Allowing yourself in this moment to come as close to stillness as you can.
Meeting yourself where you are.
As you breathe and accept your body for where it is.
Allowing your breath to help guide you.
Focusing on your breath on each inhale and each exhale.
If your mind starts to think about things you have to do or have done or could do.
Come back to the simplicity of your breath.
Allowing more softening in your body.
Allowing yourself to be present as much as you can in this moment.
And on your next inhale,
Welcoming in something you're grateful for.
It can be anything.
It can be a very practical,
Physical thing such as a pet or a loved one.
Or it can be more emotional or mental such as hope.
Grateful that you have hope.
Whatever it is,
Bring that into your mind.
Notice what it feels like to be grateful for something.
Letting this gratitude wash over your body.
Perhaps it's a warmth or a tingling.
Or perhaps you're not feeling any sensations at all as you're thinking of what you're grateful for.
But just knowing that as we think about what we are grateful for,
Our minds rewire.
We're able to live from a more positive,
Abundant place.
So knowing in that moment you're creating that abundance in your life.
And on your next exhale,
Letting even that go.
Letting your thoughts go again,
Coming back to the simplicity of your breath.
The feeling of the air coming in through your nose on each inhale and out through each exhale.
Bringing yourself back fully into your body.
Knowing that this short moment in time is a chance for you,
Was a chance for you to connect with yourself.
Knowing that you can do it at any point during the day to bring awareness to your breath.
So as you're ready,
Wiggling fingers and toes,
Moving your neck from side to side.
And when you're ready,
Slowly and gently coming back and opening your eyes.
Taking in the world around you.
Have a wonderful day.
