So start off by finding a comfortable seat of your choice.
Can be cross-legged or legs together sitting on your heels.
Bring your hands on your knees,
On your thighs,
Or lying them down on your lap.
And take a deep breath in to your nose,
Out through your mouth.
Inhaling through the nose,
Lifting your spine,
Exhaling through the mouth.
One more time,
Inhaling,
Exhaling.
Keep your eyes closed,
Relax your face and try to let go of any tension you've been carrying around with you during the day so far.
If you need any change of position,
Do it now,
Grab maybe more pillows.
And then start to arrive here in this moment,
Becoming aware that there's nothing to do right now.
Nothing to achieve,
No performance needed.
And then with your eyes closed,
I invite you to think of a place that you feel very,
Very comfortable in.
So this might be a place that you know from holiday,
From your childhood,
Or maybe a place you have in your life,
Or maybe it's a fictional one,
That you associate with really resting and feeling good and relaxation.
And then bring yourself into this space.
Where are you?
Is it day or is it night?
What are you wearing?
How warm is it?
What can you see around you?
What can you hear?
And fully arrive in this place and see how you feel there.
Through your senses,
In your fantasy,
Invite in this place and also invite in the feeling of this place into your system.
If you feel already something inside of you shifting.
Then I invite you to ask yourself,
Sitting there or standing in this place where you feel very comfortable.
And from this place,
Reflecting on your current life,
What are you grateful for right now?
What are you grateful for right now?
And maybe this question normally is not so easy for you to answer,
But maybe from this place where you feel so good,
You can look easily into your daily life,
You at work,
You with your family,
You with your friends or your partner.
Can even imagine that you really sit there in this comfortable place and you look back into your normal,
Busy life and scan it for things that you see now you're very grateful for.
Maybe this is specific people in your life.
You just want to say thank you to.
Maybe it's things you have,
Certain things that give you security,
That help you throughout your life.
Maybe it's experiences or situation.
Maybe it's even experiences that have not been easy for you,
But you know now that they're there to help you to grow,
Become stronger,
Become more wise.
What are you grateful for?
Don't worry,
This can never be too much.
So if the list is already long,
Then don't be afraid of making it even longer.
And then let your mouth transform into a smile,
Maybe make it really big,
And then to smile and to your entire system,
To your heart and your body.
A few more deep breaths in and out here.
And then deepen your breath slowly.
Make a conscious choice to leave this place,
This very comfy place in your mind.
Start to feel your body,
Maybe move your fingers a little bit,
Your toes starting to come back into your room,
Onto your pillow or your chair.
Taking this feeling of gratefulness,
Maybe of kindness,
Gentleness with you to the rest of your day.
And then slowly start to open your eyes.
