Hello and welcome.
My name is Tina Stinson and I want to thank you for joining me in this meditation to help you be more present and grateful as you start your day.
Find a quiet and comfortable place to sit or lie down and close your eyes.
I'm going to take a few deep breaths.
I want you to settle in to your seat and allow your body to feel supported by the surface beneath you.
Take a deep breath in through your nose,
Expand your belly,
Hold at the top and now exhale slowly through your mouth,
Releasing any tension or stress.
One more time,
Breathe in,
Hold at the top and exhale and release all worries,
All your to-do's for the day and just be present in this moment for yourself.
I want you to bring your attention to your breath.
Just notice the natural flow,
The sensation of the air entering and leaving your body.
Take a few moments to observe without trying to change it.
With each breath,
Imagine you are inhaling a sense of peace and then exhaling any distractions or worries.
Now begin to scan your body from head to toe,
Bringing awareness to each area.
Notice any areas of tension or discomfort and consciously release them with each exhale.
Release your jaw,
Release your neck,
Your shoulders.
Allow your body to relax and let go of any physical or mental stress you may be carrying.
Now shift your attention to the present moment.
Let go of your thoughts for the day.
Let go of any thoughts about the past or the worries about the future.
Bring your focus to the here and now,
Fully immersing yourself in this present experience.
Notice the sounds around you,
The sensation of your breath,
The feeling of your body being supported.
Know that in this moment you are safe,
You are okay,
And you can relax and enjoy.
Let's take a few moments to reflect on the blessings and the positive aspects of your life.
Bring to mind things you are grateful for,
Big or small.
It could be the love of your family,
The beauty of nature,
The opportunities you've been given,
Or even the simple joys of everyday life.
Allow feelings of gratitude to fill your heart.
Feel into this gratitude for a moment.
Begin to envision yourself embracing the day ahead.
See yourself moving through your day with a sense of presence,
Openness,
And gratitude.
Visualize yourself engaging in your daily activities with excitement and joy,
Fully embracing each moment as it unfolds.
Know that no matter what comes up today,
You can always return to the peace of your present moment and feel into that feeling of gratitude again.
Know that you always have your own back.
As we come to the end of this meditation,
Take a few breaths to anchor yourself in this present moment.
Inhale deeply through your nose,
Filling your belly,
Filling your body with fresh energy.
Hold at the top,
And exhale slowly through your mouth,
Releasing any remaining tension or distractions.
And with each breath,
Feel a renewed sense of clarity and presence.
Take a moment to acknowledge the practice you've just done for yourself.
Recognize the benefits of being present,
Grateful,
And embracing your life as you move forward through the day.
Carry this sense of presence and gratitude with you as you transition back into your daily activities.
When you feel ready,
Gently open your eyes,
Allowing yourself to return to your day with a calm and centered state of mind.
Carry this meditation with you,
Knowing that you can always return to the present and cultivate gratitude as you navigate through your day.
