Hello and welcome.
I'm Olly and I invite you into a short gratitude practice to help you discover and savor the small pleasures or the big moments of appreciation in your life.
This practice is inspired not only by your own life but by thousands of reflections shared by people all over the world.
Even if you don't feel particularly grateful right now,
Even if you feel tired,
Depleted,
Or feel like there is nothing good to notice right now,
This meditation will guide you back to your own inner source of tiny gems of gratitude already waiting inside you.
All we need is your presence.
So let's bring your full presence here.
Call your attention home now.
Bring your awareness home into your body.
Sensing the body from the inside out.
Finding a comfortable position.
Make yourself very comfortable.
Settle into a pose that honors your body and your mind.
You might sit upright with your back reaching toward the sky and your feet rooted into the ground.
Or lie down,
Feeling the places where your body touches the floor,
Supported by the earth.
Arriving this moment with ease,
Settling into warmth and support underneath you.
Take a slow breath in with me now.
And an easy breath out.
Let your shoulders soften.
Let your belly relax.
Let the muscles around your eyes rest.
There is nothing you need to do right now.
Nothing to work for,
As you already have what you need.
Nothing to search for,
As you have already found.
There is nothing you lack,
As you are already whole.
Now imagine you're standing at the gate of a warm,
Quiet library.
The air feels crisp,
With a gentle breeze flowing out of the gate.
You hear soft wind chimes.
A golden light glows inside,
Like late afternoon sun.
This place feels peaceful,
Timeless,
And somehow full of quiet magic.
As you step in,
You notice long shelves stretching in every direction,
And infinite space fading into soft,
Glowing light.
You notice each shelf has a theme.
Health.
Family.
Career.
Prosperity.
Love.
Growth.
And others.
Let yourself walk toward one shelf that calls to you.
As you come closer,
You notice these aren't ordinary books.
Each book has a gentle pulse,
Like a steady heartbeat.
Each book holds a real gratitude someone shared somewhere in the world today.
As you stand among thousands and thousands of these books,
You sense the heartbeat around you syncs with your own heart.
If it feels comfortable for you,
Place a hand on your chest.
Feel into your heart.
Take a breath with me now,
A little slower than usual.
And imagine you're breathing through your heart.
Breathing the nourishment right into the center of your chest with each breath.
A few more breaths on your own,
Flowing in and out of your heart.
As you walk around the library,
The books slowly open themselves to you,
One by one.
And you start to hear a gentle whisper.
Whispering the reflections written inside.
You hear,
I'm grateful for starting the day with something special just for me.
A meditation.
My morning routine.
My ginger tea.
I am grateful for old friends that feel like home.
I'm grateful for living in a place where I can see the stars.
The thunderstorms.
The smell of cinnamon rolls.
Lighting a candle on a dark and cold morning.
For making it through a difficult week.
For my puppy snoring peacefully next to me.
These are the small truths that keep people going.
Let them surround you and warm you from the inside out,
Like a cocoon of kindness and care.
More books on the library.
You hear,
I'm grateful for a well-stocked fridge and pantry during busy times.
Grateful for people with fire in their hearts.
For freedom that comes with years.
For full moon baths at night.
Running before dusk in the rain.
Cotton candy sunsets.
For a chance to rest.
Each reflection comes from a real person who added it to the library so we could find our own.
More books open up to you.
I'm grateful for my dog getting me out of bed every morning.
For my cat feeling better.
I'm grateful for my mom's sweet voice.
Grateful for silence that helps me feel at peace.
For being serenaded by birds.
For friends who give amazing hugs.
For toddler giggles and for kitty snuggles.
Grateful for being free of pain.
Grateful for having self-respect to choose what's right for me and to say no.
As you listen,
Notice which one speaks to you the most.
Which one calls to you.
Which one warms something inside you.
Which one supports you.
More voices whisper.
Grateful for my sobriety.
For my healing.
For beginning to forgive.
For loving arms at the end of a long day.
For being home with my family.
A quiet solo night with a favorite book.
The kindness of a stranger.
For drinking coffee in the glory of early morning sunshine.
For all that is yet to come into my life.
I am grateful.
Now,
Let one glowing book call to you.
You don't need to think.
Just feel which one draws you closer.
Like a magnet.
Which one beats at the same frequency as your own heart.
Place your hand on its cover.
Feel its warmth.
Its aliveness.
Inside is one microjoy.
Think of one small thing supporting you today.
Maybe it's rest.
Maybe it's a good meal.
Maybe it's someone you love.
Maybe it's something quiet and small that you hadn't noticed until now.
Let it spread through your entire body.
Warming you up from the inside out.
Being in a sense of ease and letting go.
Let yourself savor this moment and relive all its sensory richness.
What does it sound like?
What does it smell like?
What does it feel like in your body?
Before you leave,
You notice a blank book waiting on a small wooden table.
This one is yours.
Think of something you felt in your heart or in your body just now.
When you're ready,
Imagine writing it into your book.
In the glowing ink.
In the light.
Your reflection now becomes part of the magic gratitude library.
A new light.
A new voice on the shelf.
And perhaps a gift for someone else who might need it today.
As you head back to your day,
Know that you can return to this library at any time to recharge your gratitude,
To rest,
To remember what is still good and working well in your life.
When you're ready,
Slowly open your eyes.
Stretch your arms out.
Wiggle your toes and your fingers.
You might like to write down your reflection from the library after the meditation,
In your journal,
In the app,
Or on a small card.
Remember,
Words become worlds.
Making it physical helps anchor it and bring its magic into your life.
Be well,
And I'll see you next time.
