Welcome to this Sunrise Gratitude Meditation.
As your day begins,
We will take this time to centre ourselves and focus on a few things that we are grateful for.
This practice helps to keep us positive and it sets off the tone of the day.
It gives us an attitude that we really appreciate the stuff around us and we don't take things for granted.
So we do this by just finding a comfortable position.
It doesn't matter whatever position you want,
Whether you're sat at the table with your cup of tea or sat up in bed.
As long as you keep your back relatively straight and you're alert and you're focused but also relaxed.
And gently close your eyes or just soften your gaze.
And we begin by taking a few deep breaths and breathe in calm and breathe out relaxed.
And as you breathe in calm,
Pause slightly and then when you relax on the out breath just allow your body to relax.
You're inviting your body to relax.
It's not something you force it to do.
And pay some extra attention to your shoulders and maybe your jaw and your face and just allow them to relax.
These are the areas that normally hold quite a bit of tension,
Even first thing in the morning.
And now return back to your breath.
Just I'm breathing in,
I'm breathing out.
You don't have to do anything with your breath.
Your body knows how to breathe.
It's been doing it without you getting involved for a long time now.
And the first part of the gratitude is we're grateful for our bodies.
So just bring your awareness to your body.
Consider the many ways your body serves you every day,
From your beating heart to your lungs that allow you to breathe.
And you can silently express this gratitude for each part.
Just sending a bit of love and appreciation to every cell of your body.
You may say something like,
Thank you heart for keeping me alive.
Thank you legs for carrying me throughout my day.
Then just take a moment to appreciate your whole body.
Without your body,
You wouldn't be here.
You wouldn't be able to experience anything.
Now we'll move your attention to the people in your life.
The ones who are so important to you.
You can picture their faces one by one.
And maybe even a pet.
Whoever gives you comfort.
And you can silently thank them.
Thank them for the joy they bring into your life.
You may say something like,
Thank you.
And the name.
Thank you and the name for being there for me.
Thank you for bringing me laughter in my life.
And as you breathe in,
Feel your heart swell and the love and gratitude for each person you think of.
And it may be people from the past.
And next we'll consider the environment around you.
This may include your home,
Your workplace,
Or any place that brings you comfort and safety.
Silently express the gratitude for these places and the role they play in your life.
You may say something like,
Thank you home.
For providing me shelter and a place to rest.
Thank you nature for your beauty and your serenity.
And just appreciate there is a place somewhere where you enjoy to go.
And finally,
We'll reflect on some of the experiences and opportunities in your life.
Some of them may have shaped you and who you are today.
This may also include the challenging moments that have helped you grow.
Or as well as joyful experiences that have brought you happiness.
Some experiences you would have wanted and some were not so welcome.
With a big heart,
You can feel grateful for all your experiences.
They've made you strong.
They've given you joy.
It may not have always been great.
Thank you experience for teaching me resilience.
Thank you to an opportunity for allowing me to learn and grow.
Thank you to an experience for giving me joy and happiness.
It may be something as simple as music.
And as we come to conclude the Sunrise Gratitude Meditation,
We'll just take a few deep breaths and feeling our heart filled with gratitude and appreciation.
We're to be grateful for our bodies and what they do for us and the way they tirelessly try to keep us alive and to keep us going.
We're to be grateful for the things that keep us alive and try to keep us healthy.
The gratitude for the loved ones past and present.
Maybe the pets around us.
And grateful for the surroundings.
Maybe our home or a place in nature we love.
And finally the opportunities and experiences we've had.
And maybe as we look forward to today,
We can be grateful for a few things that are coming our way.
We are here.
We are here to be grateful for the new opportunities.
Maybe we can take a deep breath and just look forward to today with an openness that it could go our way and it could go the way we want it.
And whichever way it's going to go,
I'm going to put my head down tonight and feel grateful.
That's what you could feel.
So carry this energy with you throughout the day,
Remembering to express gratitude for the big and small moments.
These are what make up your life.
Open your eyes and return to your surroundings.
Shake out your arms.
Yeah,
Just to be a little more grateful for when things are just working.
We sometimes aren't grateful for the kettle because it seems to work most days.
But we certainly don't like it when it's not working.
And the same as the car we get it and we turn the key and it drives.
Then one day it doesn't work and we're like angry with it.
It's just appreciating those things that just work and are part of our lives right now.
The little joys,
The big things and the small things.
Wishing you the most beautiful,
Grateful,
Happy day.
