This is a meditation on gratitude.
Let yourself sit quietly and at ease.
I invite you to close your eyes and to take a moment to set your intention to be fully present for this meditation.
Giving yourself permission to let go of any concerns,
Worries or preoccupations.
Allowing yourself to be fully present exactly as you are in this moment.
Breathing in a sense of freedom from knowing there's nothing to do,
There's nowhere to go for the next few minutes.
Breathing a deeper inhale.
Breathing out nice and gently.
Allowing your body to be relaxed and open.
Your breath natural,
Your heart easy.
Noticing how the breath moves freely within you.
Each breath a gift bearing oxygen.
Replenishing all the cells that make up the body.
Widening the lens of attention to feel the whole body.
Noticing the sensations that are alive from the top of the head all the way down to the toes.
Sensing the life and energy that is buzzing,
Pulsing,
Vibrating within this body.
Noticing any thoughts that automatically come up as you feel this body breathing.
And appreciating the life that fills this body.
No matter what limitations or imperfections your mind is inclined to point out,
This body is full of life,
Full of complexity.
All systems in balance to support your life.
And if you're breathing right now,
There's more right than there is wrong with you.
Taking a moment to really express gratitude for this body.
For all the ups and downs,
Joys and fears that make you feel alive.
Shifting attention to invite into the mind images of family and friends that have loved and support you in various ways throughout your life.
Seeing and feeling this circle of support around you.
Sensing the connection you have with each person.
And expressing thanks for their actions,
Thoughts and presence that they've offered you to support you on your journey.
And now widening your circle of appreciation to incorporate all the people that you don't know on a personal level,
But whose actions you benefit from.
Envisioning the farmer who grew the fruit and vegetables that nourish you.
The carpenters and the architects who built the home you live in.
The people who maintain your internet connection.
The individuals who built the road that you drive on.
The people who sewed the clothing that you wear.
Opening up and expressing gratitude for all those people who contribute from behind the scenes of your everyday life.
Maybe someone who expressed kindness to you or perhaps opened a door for you.
And taking one more moment to really feel that sense of gratitude.
Soaking it in.
Allowing yourself to relax right now.
And knowing that gratitude is one of the greatest gifts that you can experience.
