Begin with nothing,
A guided meditation of gratitude.
Settle into a comfortable position,
Either seated or lying down.
Let your hands rest softly,
Your eyes gently close.
Feel your body held by the earth beneath you,
Steady,
Supportive.
Begin to notice your breath.
There's nothing to change,
Just observe.
Feel your inhale.
Let this be your only task,
Being here.
Let your shoulder soften,
Release your jaw,
Unclench your hands,
Allow your mind to settle as your thoughts drift by like soft clouds in an open sky.
Let go of striving.
Notice the peace that arises when you expect nothing,
When you simply receive what's already here.
Sink more deeply into stillness.
Feel your quiet humility rising with your breath.
Your heart beat on its own,
Steady and sure.
Your ears hear without command,
These are gifts.
Now is the moment to receive them,
To rest in simple awareness,
As if noticing them for the very first time.
Sense the miracle of your sight,
The way light and form come alive through your eyes.
Even with your eyes closed,
You know this world waits to be seen.
Feel the soft air against your skin,
Listen to the sounds around you.
No need to name them,
Just let them pass through your awareness.
Each one reminds you that your presence is awake,
Alive.
Bring gentle attention to your body.
Notice the rhythm of your breath,
The rise and fall of your chest.
Feel the support in your spine,
The stillness in your hands,
The strength in your legs.
With each breath,
Honor your body,
Your home in this life,
Quietly doing its sacred work.
Notice the sensation of your clothing on your skin,
Softness,
Warmth,
Protection,
A quiet form of care that meets you each day.
Feel the comfort in being covered,
Supported,
Held.
Even this is a blessing,
One that asks for nothing in return.
Become aware of your mind,
Still,
Spacious,
Open.
You can think,
But you don't have to.
You can understand,
But you don't need to solve.
Just let your awareness be.
You are conscious,
You are here,
Rest in the simple knowing.
Let a quiet stream of blessings pass through your awareness,
Your ability to see,
To rest,
Your body that works,
Support from others,
A sense of purpose,
Known or unfolding.
You began with nothing,
And yet you are full.
Feel the quiet joy that grows from gratitude.
This is not a loud joy,
But one that gently radiates from within,
Like the warmth of the sun behind clouds,
Always present,
Always waiting.
Let that warmth spread through your chest,
Your limbs,
Your breath.
Begin to notice your breath again,
Steady,
Soothing,
Yours.
Feel the weight of your body,
The ground beneath you,
The space surrounding you.
Wiggle your fingers and toes slowly.
Let your body wake gently.
And when you feel ready,
Open your eyes.
Let your first gaze carry peace,
Humility,
And quiet joy.
You began with nothing,
And now you hold everything.
