Sit or lie down in a comfortable position.
Take a few deep breaths.
Land into your body and relax every part where you feel tension.
Close your eyes and breathe slowly and deeply.
Focus on your breathing.
Feel how the air is entering and leaving your body.
Every time that you exhale,
Let go of all tension.
Relax your face and your shoulders.
Relax your neck,
Your belly,
Your legs,
Your hands,
Your feet.
And on your next exhale,
Go with your attention to the area around your heart and focus on the feelings of love and compassion and empathy and forgiveness and joy.
And with your attention on your heart center,
Think about something or someone that you are grateful for.
And as you continue with your easy relaxed breathing,
Maybe you feel gratitude for being alive or healthy.
Maybe you are grateful for the abundance of nature that produces food to nourish your body.
Maybe you are grateful for beautiful scenery around you to nourish your soul.
Now bring your attention to the people who truly nourish you in your life and how they bless you with their presence.
Feel gratitude for your own life and the people in that beautiful life.
Now bring your attention to how this gratitude feels in the area around your heart.
And with each inhale,
Let this feeling grow outwards,
Expanding to fill your chest,
Your arms,
Your hands,
Your legs and feet.
With each inhale,
This feeling grows,
Filling you up.
And now put your attention back on your breath.
And even as you return your attention to your breathing,
Let your body remember the sensations of your gratitude.
And when you're ready,
You can open your eyes.
