Begin by finding a comfortable position,
Either seated or lying down.
If it feels okay to do so,
You may close your eyes,
Or you can gently lower your gaze and focus on a single spot.
Let's begin by taking a few slow,
Steady breaths.
Notice the feel of your body expanding on your inhale,
And relaxing softly on your exhale.
Let's do that a few more times,
Just paying attention to our breath.
Notice the natural rhythm of your breathing,
Whether it's shallow or deep,
Fast or slow.
Not trying to change it,
Just becoming aware.
Notice the rise and fall of your chest,
And the feeling of cool air entering with each in-breath,
And warm air leaving with each out-breath.
Let each breath gently anchor you in the present moment.
If your mind begins to wander,
That's okay.
Just acknowledge it,
And gently bring it back to your breath.
No judgement,
Just kindness.
Let's find a moment of stillness here,
Simply being with the breath.
Now gently bring to mind something from your day or week that you feel grateful for.
It might be something big or small,
Perhaps a cup of tea or coffee in the morning,
A kind gesture,
Time spent in nature,
Or something that just made you smile.
There's no right or wrong here,
Simply accept whatever comes to mind,
Allowing it to be enough.
Let yourself sit with that memory or experience,
Allowing yourself to feel the sense of gratitude,
Noticing how it feels in your body,
Where you feel it most.
Take a few slow breaths,
Letting that feeling of appreciation gently grow,
And now bring to mind a person who you feel grateful for.
It could be someone that you've had in your life a long time,
A friend,
A partner,
A family member,
Or perhaps it's an acquaintance that comes to mind,
Or someone you don't know well,
But have shared some moments of connection with.
Reflect on what it is about them that you feel grateful for.
Maybe it's something that they've said or done,
Their presence,
Their love and support in a difficult time.
Or maybe it's just them as a person,
Their qualities,
Values,
Or attitudes that you feel gratitude for.
Again,
Let yourself sit with that thought,
Allowing yourself to feel that sense of gratitude.
Notice again where you feel it in your body,
And take a few moments to breathe into that feeling,
Allowing the warmth of gratitude to grow.
And now turn your attention inwards to consider self-gratitude.
Begin to reflect on something about yourself that you're grateful for.
This may feel unfamiliar,
So take your time.
It might be something you've done recently,
Something you've achieved perhaps,
Or a challenge you've overcome,
Completing a project maybe that you've been working on for a while.
Or it could be something more personal,
Like getting out of bed on a difficult day,
Or remembering to take a rest when you needed it.
Maybe you'd like to bring to mind a quality you embody,
Like resilience,
Creativity,
Patience or compassion.
Something about you as an individual that brings you gratitude.
Recognise this part of yourself with warmth and appreciation.
Again,
Notice how you feel this self-gratitude in your body.
Does it feel the same as the gratitude you feel for others?
Breathe into that feeling,
And let it gently expand to fill your body.
If any discomfort or self-judgement arises,
See if you can hold it with compassion.
Let's stay with this feeling for a moment,
And begin now to bring your awareness back to your breath.
Notice the support beneath you,
The ground,
The chair,
The earth holding you.
When you're ready,
Gently begin to move your fingers,
Perhaps move your feet.
Start to come back to the room.
When it feels okay,
You can open your eyes.
When you're ready,
Open your eyes.
