Welcome to this guided gratitude meditation.
To get started,
I invite you to find a comfortable place to sit.
Keep your spine straight and let your hands rest on your legs.
Close your eyes,
Relax your shoulders,
And take a few deep breaths.
I'd like you now to bring your awareness to your breath.
Notice the cool air coming in through your nose and let your body soften and relax with each exhale.
Exhale fully and exhale completely.
Continue following your breath for a moment as it moves in and out of your body.
If your mind begins to wander away from your breath,
Simply bring your awareness back to the breath without judgment.
There's nothing else you need to do and nowhere else you need to be in this moment.
From this state of relaxation,
I'd like you to ask yourself the following question.
Who or what do I appreciate in my life right now?
Repeat that question silently to yourself one more time.
Who or what do I appreciate in my life right now?
Multiple things may come to mind for you,
But I want you to bring your focus to the first thing that comes to mind.
Visualize it as vividly and clearly as possible.
As you visualize this person or thing,
Notice the feelings that arise in your body.
Take a moment to scan through your body and see what you're feeling,
What sensations are there.
Breathe in and out as you continue to visualize what you are grateful for and as you focus on this feeling of gratitude within your body.
If new thoughts begin to arise,
Just let them pass.
Inhale deeply and exhale fully as you continue to picture this one thing that you appreciate in your life right now.
Everyone across your body noticing different areas and how they feel.
Take a moment to enjoy this feeling of gratitude.
I invite you now to bring your awareness to the environment around you,
The sound of my voice and the feeling of the chair beneath you.
Take as much time as you need and when you feel ready,
Slowly open your eyes and come back to the room.
Crucial breathing
