Hello and welcome to your evening gratitude meditation.
My name is Victoria and I will be guiding you through this practice.
Take some time to get your body completely comfortable.
Maybe placing a pillow behind your knees,
Covering yourself with a blanket,
Doing anything to allow yourself to relax in this little nest.
And then taking your last few little shifts in your body,
Beginning to settle into stillness.
If it feels okay,
Allow your eyes to gently flutter shut.
And now take a slow,
Deep breath in through your nose.
And as you exhale,
Sigh it out your mouth.
Doing that two more times.
Inhale through your nose.
Exhale,
Sigh it out.
And one last time,
Breathing in.
Sigh it out.
And now letting the day begin to soften around you and start to return to your natural breath.
There's nothing to change,
Nothing to force.
Just noticing your natural breath as it expands deep down into your belly.
Bring your awareness to the sensation of your body being supported by your bed.
And feel the support cradling you here.
And allow yourself to soften.
Let your shoulders soften.
Allow your jaw to begin to relax.
And soften the space in between your eyebrows.
With every breath,
Allowing your body to settle a little deeper into rest.
And now bring your attention to the day you just lived.
You don't need to analyze it.
Just let moments from your day float into your awareness.
And now choosing one moment from today that you feel grateful for.
Maybe it was someone's smile.
Maybe it was the sun.
No matter how small it may seem,
Find that one moment of gratitude and hold it here in your mind.
Notice how your body feels when you remember this moment.
And allow the feeling of gratitude to gently expand in your chest.
Like a warm light growing brighter and brighter in your heart.
Now allow yourself to think of something that you appreciate about yourself today.
Maybe you tried something new.
Maybe you simply made it through a difficult moment.
Whatever it is,
And however small it may be,
Allow yourself to acknowledge it.
And allow yourself to be proud.
You are allowed to appreciate yourself.
And now expanding your awareness to the people in your life.
Maybe someone who supports you.
Someone who made you laugh today.
Take a moment to send them a silent thank you.
Send them some gratitude from your heart.
Feel this gratitude flowing from your heart,
Beaming like a warm golden light to this person.
Now bring your attention back to yourself.
Bringing your awareness to your heart.
And maybe placing one hand on your heart if it feels good.
And silently saying to yourself,
Thank you for this beautiful day.
Take a moment here to feel your heart beating in your chest like a drum.
Allowing your heart to be filled with gratitude for this beautiful day.
And then taking a slow deep breath in.
And as you exhale,
Imagine letting this entire day go.
You have done enough.
You are enough.
And the rest of the night is for sleep.
Allow your breath to become slow and soft.
Let your body get heavier and more relaxed.
Your mind becoming quiet.
Letting gratitude gently carry you into deep rest.
Taking one final deep breath here.
And slowly exhale,
Allowing yourself to drift into sleep or peaceful stillness.
Thank you so much for taking time to be here with me.
And I hope your night is filled with peace and rest.
Until next time.
