Hello and welcome to this guided meditation for autumn reflection and gratitude.
Wherever you are,
Take a few seconds here to get as comfortable as possible.
Gently invite the eyelids to close if that feels right for you or choose a spot in the room where you can gently rest your gaze.
Begin to settle in by focusing on your breath,
Slowly inhaling through your nose and slowly exhaling through your mouth,
Letting it all go.
Notice how your body and mind begin to soften and relax,
Following your breath's natural rhythm in and out of the body.
As you begin to find stillness here,
Allow your awareness to expand to your body as it rests on the surface beneath you.
Feel the weight of your body resting here.
Notice any physical sensations in your body.
Notice the points of contact between your body and the surface beneath you and see if you can soften into gravity.
If you find your mind wandering at any point during this meditation,
You can always come back to your breath.
The breath has the ability to anchor you in the present moment.
So as you continue to breathe naturally here,
See if you can feel appreciation for each life-giving inhalation.
And with the exhalation,
See if you can let go of any tension in the mind or body.
Now begin to visualize yourself in the forest,
The earthy,
Spicy scent of crisp leaves permeating your nostrils.
The sound of the leaves rustling on the branches and dancing across the forest floor fills your ears as the fall breeze carries them from the tree branches to the ground.
You hear the birds chirping and acorns popping as they fall from the trees and hit the ground.
Your eyes behold the magnificent and vivid autumn colors all around you.
You feel the cool,
Crisp fall breeze on your skin.
You are relaxed and at ease in this magical fall scene.
Autumn is a great time for reflection.
As you spend time in this beautiful autumn setting and your awareness goes deeper inward,
Bring to mind a time in which you recently experienced happiness.
It can be anything that elicits a feeling of joy,
Contentment,
Or ease,
Such as spending time with a loved one,
A friend,
Or a pet.
Time spent in nature,
Maybe enjoying a bonfire,
Or even enjoying a cup of apple cider.
There's no right or wrong here.
Simply reflect on the moment and with the intention of cultivating gratitude,
Offer yourself these phrases of appreciative joy silently to yourself.
May I be present for the joy in my life.
May I appreciate the joy in my life.
Find a rhythm with the practice that feels right for you.
Focus on the words and the intention of appreciating the experience and feeling contentment from your memory.
And when the mind wanders,
Come back to the present moment by silently repeating these phrases as you breathe.
May I be present for the joy in my life.
May I appreciate the joy in my life.
As you go throughout your day,
You can return to this autumn scene in the moments of contentment you've experienced at any time you need.
Or simply step outside to experience and appreciate autumn up close and personal,
And just take a few moments to focus on your breath.
By practicing gratitude and experiencing appreciative joy,
You can retrain the mind to shift towards happiness and pleasant experiences.
Now begin to bring your awareness back to the gentle flow of your breath in and out.
Notice the natural movement of your belly and chest as you breathe in and out.
Begin to notice sounds around you and become aware of your body as it rests on the surface beneath you.
And when you're ready,
Gently open your eyes.
Thank you for joining me in this practice today.
I hope you notice more contentment and happiness in your life during this beautiful autumn season.
Take care.
