This meditation is designed to help you focus on gratitude,
How it feels in the body,
Inviting a sense of calm and appreciation into your heart and mind.
Find a comfortable position in a quiet,
Comfortable space.
You can sit,
You can lie down,
Whatever allows your body to fully relax.
Close your eyes if you feel ready.
Let your hands rest softly in your lap.
And take a deep breath,
Inhale,
Feel the air moving through your nostrils.
And exhale,
Allow tension to release.
Now,
Bring your awareness to your breath.
Breathe in deeply through your nose,
Feeling the air in your lungs and slowly exhale.
Now,
With each breath,
You begin to feel perhaps more grounded,
A little more present.
As you breathe,
Inhale calm,
Exhale tension.
At the rhythm of your breath,
Become the anchor to this moment.
It's safe to let go of any thoughts,
Any worries.
If your mind starts to wander,
Just gently bring your focus back to your breath.
All you need to do right now is breathe and be.
Now bring your awareness to you.
Take a moment to acknowledge your body,
Your spirit,
And your mind.
Thank yourself for taking the time to pause and connect.
You are deserving of this moment of stillness.
Maybe with each inhale,
You breathe in a feeling of gratitude,
Gratitude for your health,
For the body that carries you through your day.
And maybe with each exhale,
You release self-criticism,
Doubt.
Remind yourself that you are enough,
Just as you are.
Now,
You can let this feeling of gratitude expand.
Think about one thing in your life that you are deeply thankful for.
It could be something simple,
Like a morning cup of coffee or tea.
It could be the sound of birds.
It could be the comfort of your bed.
Just focus on that thing for a moment and let the feeling of gratitude grow within you.
Notice where you feel gratitude within your body.
Maybe it's the warmth filling your chest.
Maybe it's a tingling or expansion feeling within your body.
Allow this feeling to grow.
You are surrounded by gifts,
Big and small,
That contribute to your joy.
Next,
You can think of people in your life.
Maybe picture someone who brings you love,
Who brings you joy.
Who brings you kindness or support.
Maybe a close friend,
Family member,
Someone you've recently just crossed paths with.
Feel gratitude for their presence,
For their energy.
For the ways in which they enrich your life.
In this moment,
You can send them a silent thank you.
Knowing that their kindness is a gift to you.
Allow the feeling of gratitude for others to fill your heart.
Allow that feeling of warmth,
Of light.
Gently invite your awareness back to the present moment itself.
To the stillness,
The peace that is now.
The simplicity of this moment.
Of just being.
Right here,
Right now,
Is a gift.
Appreciate the quiet,
The space,
Just to be.
You are here.
That is something to be deeply grateful for.
As you breathe,
You can invite that affirmation.
Inhale,
I am.
Exhale,
Here.
In this quiet moment,
You can consider the future.
You may not know what it holds.
But trust that there is always something to look forward to.
There is hope,
Possibility,
Potential in the days ahead.
Allow yourself to feel grateful for the opportunities that will come to you.
The growth and the experiences that are to unfold.
You can draw an affirmation for this.
Breathing in,
I am.
Exhale,
Grateful.
Now you can keep your focus on your breath.
Feel the air as it enters and leaves your body.
Inhale deeply.
Exhale slowly.
With each breath,
Know that you are aligning yourself with peace.
With love.
With love.
With appreciation for all that is.
Now you can bring your awareness back to the space that you are in.
Maybe wiggle your fingers,
Your toes.
Move around gently.
And as you open your eyes to the world,
Carry this sense of gratitude with you into your day.
May you move through your day with a heart full of thanks.
Embracing the beauty of each moment.
Your meditation is now complete.
