Gratitude guided meditation and sound bath close your eyes allow yourself to arrive and settle slow down and start to deepen your breath within breathe out keep the steady rhythm of relaxed deep breaths as you inhale notice your belly rising and as you exhale notice your belly falling with each breath you relax just a bit more bring your attention to your feet allow your feet to relax let your lower legs knees and thighs melt into the ground both legs start to grow heavy warm and soft as you release all tightness from your legs notice your buttocks hips and groin relaxing as they too become warm and soft now take your attention to your lower back and stomach let the muscles hear a smile and relax this sensation of calm rises up your entire spine upper back and shoulder blades grow heavy and start to sink into the ground and you begin to relax your chest release all the weight you have been carrying in your shoulders give yourself permission to let go completely and you start to notice all the weight falling off you your arms start to feel soft the softness travels down to your hands and fingertips bring your awareness to your neck and throat releasing all tension here and let your jaw,
Lips and tongue relax then your cheeks,
Eyes,
Nose and ears relax your forehead softens,
Your brain melts and your entire skull relaxes your entire body is now soft and relaxed I want you to think of something in this moment that you are grateful for allow yourself to really connect with what it feels like to be grateful let that feeling of gratitude wash all over you from the top of your head to the tips of your toes flowing through every single cell in your body as you enjoy the sound of the gong release all the weight you have been carrying in your shoulders release all the weight you have been carrying in your nose release all the weight you have been carrying in your nose release all the weight you have been carrying in your nose you you you you you you you you you you you you you you you you you you you you start to bring awareness back to your body feel a sense of peace grow within you the peace expands outside of you into the room and beyond begin to deepen your breath as you inhale connect again to what it feels like to be grateful and as you exhale let go of all physical emotional and mental tension in stressful times it can be helpful to practice gratitude being grateful can improve your physical and psychological health it enhances empathy reduces aggression it increases mental strength and grateful people sleep better I hope this encourages you to begin each day with gratitude start to wiggle your fingers and toes being mindful of the space you have give yourself a good stretch if lying down,
Hug your knees into your chest with eyes still closed roll over to one side and come back to a seated position let's take one full breath in together release with a loud sigh gently open your eyes and close your eyes
