Begin by sitting in a balanced,
Upright posture,
Closing your eyes and allowing your attention to fall on your breath.
Allow your breath to become long and deep,
Breathing into the count of five or six,
Breathing out to the count of five or six.
If your mind wanders,
Just redirect it back to your breath,
Letting go of the day and just focusing on your breath in this moment.
Any thoughts or emotions that come into your mind,
Allow them to gently float away.
Notice them and then let them go,
Bringing your attention back to your breath,
Allowing your breath to be easy and effortless,
Feeling the abdomen rise and fall with every inhale and exhale.
Your mind may wander and that's okay.
Just redirect it back to your breath,
Letting go of any tension in the body,
Allowing that breath to be effortless,
Breathing in and out through the nose.
Now as you continue to breathe long and deep,
Bring your hands up to your heart center and imagine that you are breathing in and out through your heart center.
And as you do so,
Bring to mind something that you appreciate,
Something that you're grateful for,
Perhaps something that happened today,
An experience from the past,
Could be a person,
A pet,
A thing,
Whatever it is,
An experience,
Bring that to mind.
Really focus all your attention on what you appreciate.
See if you can immerse yourself in the experience all over again,
Bringing in all of your senses.
What do you see?
What do you smell?
What do you hear?
What do you feel?
Imagine all the details of that moment or that experience as if it's happening right here,
Right now.
Allow yourself to experience that gratitude and appreciation with every breath.
As you continue to focus on what you appreciate,
Feel that gratitude expand with every inhale and with every exhale,
Allowing it to infuse every cell in the body,
Feeling that gratitude and appreciation throughout your entire being.
Feel yourself as if you're experiencing that experience all over again.
Really feel and imagine all the details.
With every inhale,
Breathe in that gratitude and appreciation,
And with every exhale,
Allow it to expand throughout the body and out into the world,
And then taking a moment to set your intention and visualize the rest of your evening,
Imagining yourself sleeping deeply through the night as your body restores and refreshes,
And then waking up at the perfect time the next morning,
Feeling renewed and energized.
What is your intention for this new day?
What will your focus be for this new day?
Setting your intention and planting that seed,
Imagine yourself going through the entire day filled with this gratitude and your intention,
And then connecting one more time to your heart center and this feeling of gratitude and appreciation.
You are ready for a beautiful night's rest.
Focus all your attention on what you appreciate.
See if you can immerse yourself in the experience all over again,
Bringing in all of your senses.
What do you see?
What do you smell?
What do you hear?
What do you feel?
Imagine all the details of that moment or that experience as if it's happening right here,
Right now.
Allow yourself to experience that gratitude and appreciation with every breath.
As you continue to focus on what you appreciate,
Feel that gratitude expand with every inhale and with every exhale,
Allowing it to infuse every cell in the body,
Feeling that gratitude and appreciation throughout your entire being.
Feel yourself as if you're experiencing that experience all over again.
Really feel and imagine all the details.
With every inhale,
Breathe in that gratitude and appreciation.
With every exhale,
Allow it to expand throughout the body and out into the world.
Then taking a moment to set your intention and visualize the rest of your evening,
Imagining yourself sleeping deeply through the night as your body restores and refreshes.
Then waking up at the perfect time the next morning,
Feeling renewed and energized.
What is your intention for this new day?
What will your focus be for this new day?
Setting your intention and planting that seed.
Imagine yourself going through the entire day filled with this gratitude and your intention and then connecting one more time to your heart center and this feeling of gratitude and appreciation.
You are ready for a beautiful night's rest.
