Hello and welcome.
Today we're going to be doing a gratitude meditation.
So I invite you to find somewhere comfortable to sit where you can be relaxed but alert,
Such as sitting upright in a chair or on a comfortable cushion on the ground.
We'll begin the meditation by focusing on the breath.
I invite you to close your eyes or to cast your gaze downwards,
Whichever feels most comfortable for you.
And as you breathe in,
Feel the air as it enters your nose.
And then feel your chest and your stomach expand as your lungs fill with air.
And as you breathe out,
Feel the air as it leaves your body.
Feel your shoulders drop and your stomach contract.
And as you breathe in,
Notice any sensations in your body.
Perhaps you notice the coolness of the air as it enters your nose.
And then as you breathe out,
Pay attention to any sensations you're feeling.
Perhaps you notice the warmth of the air as it leaves your body.
Now I invite you to keep your focus on your breath for the next few moments.
And if your mind starts to wander and you find yourself getting distracted,
That's okay.
Whenever you notice it happening,
Just gently and kindly bring your attention back to your breath.
I now invite you to bring to mind three things that you're grateful for today.
Now,
These don't have to be big things,
And there are plenty of little things to be grateful for every day.
You could be grateful for the smell of your coffee that you had in the morning,
Or for your warm and comfy bed.
Perhaps you're grateful for hearing your favorite song play on the radio,
Or for hearing the birds happily chirping outside.
Maybe you're grateful for a tasty meal that you enjoyed earlier in the day,
Or perhaps you're grateful for a much-needed hug from a family member or close friend.
Take a few minutes now to decide on three things that you are grateful for today.
Now,
Bring the first thing that you are grateful for to mind,
And imagine that you are experiencing it once more.
I invite you to take a nice,
Deep breath,
And as you inhale,
Feel a sense of gratitude wash all over you.
And as you exhale,
Silently give thanks for the first of the things you are grateful for today.
Next,
Bring the second thing that you are grateful for to mind.
Visualize it in as much detail as you can,
Then take a nice,
Deep breath,
And let the feeling of gratitude wash all over you.
And as you exhale,
Give thanks for the first of the things you are grateful for today.
Finally,
Bring the third thing that you are grateful for today to mind.
Bring all your attention to it and immerse yourself in the memory of it.
Then take a nice,
Deep breath,
And as you breathe in,
Feel the sensation of gratitude wash all over you.
And as you exhale,
Give thanks for this third thing that you are grateful for today.
Breathe in gratitude,
And breathe out your thanks to the world.
Now,
Let's take a few more nice,
Deep breaths.
Inhale gratitude,
And then exhale your thanks to the world.
Breathe in gratitude,
And breathe out your thanks to the world.
And as we come to the end of this meditation,
Slowly bring your attention back to the room.
When you feel ready,
If you close your eyes,
Gently open them again.
And I invite you to look around the room until you find an object whose color catches your attention.
Focus on that color,
And let it guide you back to the here and now.
And let the feelings of gratitude you cultivated here bring joy and positivity into your day.
