Welcome.
Try to make yourself as comfortable as possible.
You can sit or lie down.
You'll be staying in one position for a few minutes with your eyes closed.
The goal is to relax your whole body starting with the top of your head right down to the tips of your toes.
Relax your forehead,
Your face,
Eyes,
Cheeks,
Jaw and then your mouth.
As you move slowly down your body let your neck relax.
Let your shoulders and chest relax.
Feel your back relaxing.
Feel your stomach relax.
Feel your arms,
Hands and finally your fingers relax.
Next focus on your lower body by letting your legs,
Feet and toes relax.
Scan your body from your head to your toe once and if there's any area that is tight or uncomfortable relax it completely.
Take a deep breath in through your nose,
Hold it and then slowly exhale.
Continue this deep breathing until your mind and body are calm.
Breathe in,
Hold and exhale slowly.
Continue to keep your focus on breathing and relaxing.
Anytime a thought comes to mind let it just go by.
Let each thought drift away.
Don't add to it.
Don't attach yourself to it.
Every time a thought comes just let it go and come back to your breath.
Now let's get into a gratitude practice.
Gratitude is a beautiful way to uplift yourself through any situation.
First thank yourself for being in this moment,
For taking the time to do this meditation.
Feel grateful for the quiet space that you're in and your computer,
Your phone on which you are doing this practice right now.
Now think of all the delicious food you've had today and feel grateful for all the circumstances that led to you having that food today.
Think of someone who loves you and supports you in your life.
Picture this person in front of you.
Feel the gratitude and the love for them within your heart.
Picture it in the form of a light that begins glowing within your heart and as you feel more and more grateful it gets brighter and brighter encompassing you completely and then widening to encompass this person.
Feel the love and gratitude overflowing from your heart into this.
Think of all the people who support you and love you today and all the people who have been there and contributed to you becoming who you are throughout your life.
Feel the deep sense of gratefulness bubbling inside you and uplifting you.
Feel thankful for your clothes,
Your home,
Your workplace,
Colleagues and friends.
The comfortable bed that you get to sleep in every night.
All the comforts and facilities you wake up to each morning.
Every single thing is a miracle in its own right.
Feel the gratitude in your heart as you picture how easily the water flows every time you turn on a tap.
How the light,
The fan,
All your electronic gadgets just come on at the click of a switch.
What are the many privileges you enjoy in this world?
Acknowledge them and be extremely thankful for them.
All the lessons and wisdom you have gained throughout your life,
Sometimes the hard way,
Sometimes the easy way,
They all brought you to this moment today.
Be very very thankful for them.
Now simply go inwards and tap into this beautiful powerful feeling of gratitude.
Let the gratefulness just bubble and fill you up completely and as you feel more and more thankful,
Let that light shine out of you,
Out into the world and encompass everything and everyone who surrounds you.
Whenever you're feeling low,
Sit down and take a few moments to feel grateful for the good things,
The miracles that surround you.
From the smallest ones to the biggest ones.
There's always so much more to be thankful for than there isn't.
Now bring your attention again to your breathing.
Notice your entire body.
How do you feel?
How relaxed are you?
How clear is your mind?
When you're ready,
Rub your palms together and place them gently over your eyes and as you move the palms away,
Blink and gently open your eyes.
Notice the sights,
The colors,
Listen to the sounds.
Thank you for taking the time to do this meditation.
