Alright,
So you don't need a quiet mountaintop to practice gratitude,
You don't have to have your life all figured out,
All you need is this moment.
So if you're new to meditation or if you just need something simple and grounding,
Welcome,
You are exactly where you need to be.
So,
Let's start by getting into a comfortable position.
You can close your eyes or simply soften your gaze.
And take a deep breath in and let it go.
Let's do that one more time,
Just a little slower.
Inhale,
Exhale,
We're just letting ourself land right here.
There's nowhere to go,
There's nothing that you need to fix right now.
This is just a few minutes to be with yourself as you are.
Just gently bring your attention to what's happening right now.
Not what you wish was happening or even what you fear might happen later,
But just what is.
Notice your breath,
It doesn't have to be deep or perfect,
Just notice it,
In and out.
And if your mind starts to wander,
That's totally normal,
That is part of meditation.
When you notice it,
You just gently come back,
Right here,
Right now,
To this breath,
And to this one.
And as you sit with the breath,
Ask yourself softly,
What is one small thing that I am grateful for in this moment.
It can be super simple,
Maybe the warmth of your body,
Or the way the air feels on your skin,
Or maybe just a moment of quiet.
Let whatever it is,
Be enough.
Let it fill your awareness for just a few breaths.
And now see if you can gently expand your gratitude just a little bit wider.
Is there something else that you can appreciate about this moment?
Maybe the way the sunlight comes in through the window,
Or even just the fact that on a hard day there is still a breath to return to,
Or a soft cushion to sit on.
Or just noticing it,
And maybe saying quietly to yourself,
Thank you.
It doesn't have to be dramatic.
Gratitude doesn't need fireworks,
It can just be a quiet nod to the life that is unfolding right here,
Right now.
Let's take another slow breath in,
And let it go.
Alright,
So now as we begin to close,
Just bring your attention gently back to your body.
Notice the feeling of your feet resting on the floor,
Or maybe curled up underneath you.
Really notice the support beneath you,
The chair,
Or the cushion,
Or the ground.
It's there holding you up without asking anything in return.
Let your shoulders soften just a little bit.
Feel the air on your skin.
Feel the breath moving in and out,
Steady,
True.
This breath,
Right here,
This breath is enough.
And this one.
And you might even offer yourself a small smile.
Not because everything is perfect,
But because in the middle of whatever today has brought you,
Or is going to bring you,
You took a moment to pause,
To give yourself just a little bit of space.
And in doing so,
You noticed what's already good.
Let that land.
You didn't chase after gratitude.
You simply noticed it.
In your body,
Your breath,
In this moment.
You didn't have to search too hard,
You just found something simple to be grateful for.
As Thich Nhat Hanh reminds us,
The present moment is filled with joy and happiness.
If you're attentive,
You will see it.
You don't ever have to earn this joy.
You don't have to fix anything first.
All you have to do is be here.
Show up.
So,
As you move through the rest of your day,
Just see if you can carry that with you.
The gentle awareness.
The ability to pause and notice what's already here,
What's already enough.
And if things start to feel heavy again,
It's okay.
Just come back to your breath.
Come back to your body.
Come back to right here,
Right now.
It's always waiting for you.
It's always just one breath away.
May you be happy,
May you be healthy,
And may you be at peace.
Thank you so much for joining me.
