Hello and welcome to this Somatic Gratitude Meditation.
Begin by finding a comfortable and supported position,
Sitting or lying down.
You can allow your body to arrive in this moment,
Remembering that you are welcomed exactly as you are,
That you don't need to fix or change anything and that this moment is just for noticing and celebrating.
Now bring attention to the points of contact your body makes,
Your feet on the ground,
Your back supported,
Your hands resting.
Notice the weight of your body,
The support beneath you and allow your body to soften into it.
You can expand your awareness to your senses.
What do you see?
What do you hear?
What do you feel?
The air?
The surface beneath you?
Any gentle sensations in your body?
What subtle smells are present?
Allow your nervous system to settle and orient the present moment.
Now bring your attention to your breath,
Noticing the gentle rhythm without trying to change it or fix it,
Just allowing it.
And bring awareness to your body as a whole.
Notice places that feel alive,
Supported or at ease.
Notice any areas of strength,
Maybe your feet holding you,
Your back keeping you upright,
Your hands able to reach and touch,
Anything that applies to you and to your own body.
So finding areas of strength inside of you.
And silently invite gratitude for your body,
For the parts that support you,
Move you and allow you to experience life.
And if this feels difficult,
Invite gratitude for your body fighting for you,
Keeping you alive and doing its best.
Now gently shift your attention to your personal progress in small wins without judgment or comparison.
So reflect on moments,
Big or small,
Where maybe recently or in the past you acted with courage or with curiosity or with care or compassion.
Really try to reflect on moments,
Even if they are tiny,
Where you felt proud of yourself,
Where you deserve to be celebrated.
And notice the subtle sensations in your body as you acknowledge these moments.
So we're not just thinking about those moments or reflecting in these moments,
But bringing attention to the body,
Connecting the memory with our somatic experience.
So as you think,
For example,
About how you supported yourself in a moment of discomfort.
Can you feel warmth in your heart?
Can you feel openness in your chest?
Or even a gentle smile forming?
What can you feel?
And take a few quiet breaths or moments between each reflection,
Letting your nervous system soak in the sense of accomplishment and gratitude that you deserve so much.
Now allow your attention to expand into again,
Or even more,
Or with a different depth,
Into a felt sense of celebration.
You might feel a soft glow in your chest,
Or lightness in your belly,
Or energy in your hands.
How does celebration feel like for you?
Connect with that feeling,
And imagine this feeling spreading throughout your body,
Warming,
Expanding,
And connecting all your parts.
And you could say to yourself,
I honor my journey.
I celebrate my courage.
I am proud of myself.
And breathe into this sensation,
Letting gratitude and celebration settle in your body.
Notice how even small wins matter,
How every tiny step forward deserves recognition.
Celebrating yourself,
It's a way of breaking free from a system that tries to keep us more by doing more,
Producing more,
Achieving more.
While we are left feeling that we are never enough.
So this is an act of sovereignty and rebellion.
Because you deserve to be celebrated.
Even just for who you are right now,
How you are feeling right now,
Not for existing.
Because you matter.
Now bring awareness back to the points of contact with the support beneath you.
Notice the weight,
The presence in your body,
Return to your senses.
Would you see?
Would you hear?
Or you smell?
If it feels good,
You could gently move your fingers,
Your toes or shoulders.
You can take a slow,
Deep breath in and a slow,
Longer breath out.
And please carry this sense of gratitude,
Of accomplishment and celebration with you into today.
Just showing up for this,
It's worth celebrating.
Remember that you are enough and that you are deserving of celebration.
