Welcome to this short gratitude meditation.
During this short practice,
We'll use the breath to anchor into the present moment and cultivate a sense of appreciation.
Gratitude has the power to shift your focus and today we'll breathe into that space of thankfulness.
So to begin,
I invite you to find a comfortable seat or you can be lying down,
Whatever feels best for you today.
And if it's comfortable,
You can gently close your eyes and adjust your body to be as comfortable as you can be.
Allow yourself to breathe naturally,
With a few gentle breaths in and out.
And now start by taking a deep breath in through the nose,
And exhale softly through the mouth,
Letting your body settle into stillness.
On your next inhale,
Gently say to yourself,
I am grateful for this breath.
And on the exhale,
Let go of anything that does not serve you in this moment.
Breathing deeply again,
And as you exhale,
Allow yourself to relax even more.
Continuing to breathe deeply in through the nose,
Filling your lung,
And exhaling,
Allowing yourself to let go of any tension or holding,
Letting go of anything that does not serve you in this moment.
And now bring to mind something or someone you are grateful for today.
It could be a small moment,
A loved one,
Or even something within yourself.
As you breathe in,
Imagine this feeling of gratitude filling your entire body,
And with each inhale,
Allow that feeling of appreciation to grow,
Expanding from your chest outward.
With each inhale,
The feeling of appreciation grows,
And with every exhale,
Let the gratitude anchor deeper into your heart,
Feeling how good it is to appreciate this person,
Moment,
Or aspect of yourself.
As you breathe in,
Imagine the gratitude filling your entire body,
With each breath,
The feeling of gratitude becoming stronger and more vibrant.
With each exhale,
Allowing the gratitude to anchor deeper into your heart,
Noticing how good it feels to experience this felt sense of gratitude and appreciation in your body.
If your mind begins to wander,
Simply come back to the breath,
Inhaling gratitude and exhaling peace,
Allow the gratitude to fill your being with warmth and light,
Feeling its presence in every cell of your body,
And take a few more breaths here,
Resting in this place of appreciation,
Noticing how even a small moment of gratitude can shift your perspective and bring a sense of contentment,
And when you're ready,
Only when you're ready,
Gently begin to bring your awareness back to your surroundings,
Take one final deep breath in,
Let out a sigh or a sound of release,
Allowing yourself to carry this feeling of gratitude and appreciation with you throughout your day,
Gently wiggling the fingers and toes,
Allowing some gentle movement,
And when you feel ready,
Slowly opening the eyes,
And thank you for joining me today for this short practice.
