Welcome dear friends.
This is Sarah and I'm so happy to be back with you again.
Welcome to this evening gratitude meditation.
So let's begin.
You can be seated or lying down,
Whatever you choose.
Just adjust your body a little until you get nice and comfortable.
Take a really deep inhale.
And as you exhale,
Make a sighing sound and release any tension.
As you become heavier,
Sinking down into the ground,
You feel a wave of softness roll over your body.
Relax the tips of your toes,
Shins,
Knees and thighs.
Soften your hips,
Stomach and chest.
And as the wave rolls down your arms,
Relaxing every muscle in your hands and your fingers.
Relax your jaw,
Tongue,
Lips,
Cheeks,
Eyes,
Eyebrows,
Forehead and your scalp.
With every breath you take,
Your body sinks into an even deeper state of relaxation.
Now shift your awareness from your body to your breath.
Notice the natural rhythm of your breath.
Be filled up with light,
Relaxation and calm.
And on your next inhale,
Follow your breath into your inner body.
Now I want you to review your day from the moment that you woke up.
Think of it like a movie,
But playing in fast forward,
Full speed.
So you're going to go through your whole day in your mind,
From the moment that you woke up,
Right to now.
You can take a little pause to stop at anything that stood out for you in your day.
Acknowledge these special moments and then continue on noticing all the things that happened and how you felt.
Just a few more moments here to go through the rest of your day if you're not yet finished.
So now we're going to do the best part and I suggest that you do this every single day at the end of your day.
Look over your day and pick three of your favourite moments that you are grateful for.
It doesn't have to be anything huge and extravagant.
It can be something simple and small.
Something like feeling sunshine on your skin or you heard a wonderful piece of music or you ate something delicious.
So I'll give you a moment to choose your three moments from your day now.
Don't think too much.
Whatever comes to mind is good for you.
So you have your three special moments.
And now what you're going to do is bring each moment into your heart and really feel those sensations of love,
Joy and appreciation.
Allow these feelings to expand so that they flow throughout your whole body and you're going to say thank you.
Thank you for that beautiful meal.
Thank you for the blue sky.
Whatever it might be,
Just say thank you from your heart and truly mean it.
Take these feelings and make them stronger and stronger.
This bliss,
This joy,
This gratitude and let it move throughout your whole body from the crown of your head to the tips of your toes.
Maybe you want to bring a smile to your face.
How lucky you are to live this life to experience these things.
How much you have to be thankful for.
Your body,
Health,
Friends,
Your home.
You are so incredibly loved and blessed and bountiful and I wanted you to know that today.
I'm going to leave you in these feelings and sensations that you have generated and know that they are always here for you.
Just a few thank yous away.
I'll leave you here for a minute and I'll let you know when it's time to come And then if you feel ready,
Begin to gently wiggle your fingers and toes.
Maybe twitch your nose.
Take a deep breath in and exhale every last drop of breath.
Come back to your natural breathing.
Perhaps you want to roll onto one side and just rest there for a moment,
Continuing your gratitude practice.
I'm so excited about what tomorrow is going to bring you.
