Begin by finding a comfortable position,
Sitting or lying down.
Allow your eyes to gently close and take a slow,
Deep breath in through your nose and out through your mouth.
Let your shoulders relax.
Take another deep breath,
Filling your lungs completely and exhale,
Releasing any tension you may be holding.
Now bring your awareness to this present moment.
Notice the steady rhythm of your breath.
With each inhale,
Feel a sense of calm entering your body.
With each exhale,
Let go of anything you no longer need.
Begin to bring to mind something you are grateful for today.
It could be a person,
A place,
An experience,
Or even something simple like the warmth of sunlight,
A nourishing meal,
Or the quiet of this moment.
Picture it clearly in your heart.
Allow yourself to feel the appreciation as you focus on it.
Notice how gratitude feels in your body,
Perhaps a warmth in your chest or a soft smile on your face.
Take a few breaths here,
Breathing in gratitude,
Breathing out peace.
Now expand your awareness.
Think of another thing you are grateful for,
Something you might take for granted.
It could be your breath,
Your health,
Or the ability to experience this moment right now.
Let gratitude fill you once again.
As you rest here,
Silently repeat to yourself,
I am grateful,
I am enough,
I am at peace.
Take one more deep breath in,
And slowly release it.
When you're ready,
Gently bring your awareness back to the space around you.
Wiggle your fingers and toes,
And when it feels right,
Softly open your eyes.
Welcome back.
You can carry this sense of gratitude with you and inside of you the rest of your day.
