Welcome to your gratitude meditation.
Settling into a comfortable position that will allow you to feel relaxed.
Maybe finding a seat or laying down.
Maybe putting on some relaxing background music.
And once you're settled,
Take a deep inhale all the way down to the toes.
And exhale.
Following the breath.
Softening your eyes.
Bringing awareness to your breath as it is.
Finding your own rhythm.
Now begin evening out your inhales and exhales.
Maybe five counts in,
Five counts out.
Then allowing your breath to return back to a natural pace.
Next,
Bringing your attention to the sounds in your space without labeling,
Simply notice.
Sending gratitude to your ears for allowing you to hear everything that makes up this moment.
Sending gratitude to your ears for letting you hear the voices of your loved ones.
Your favorite songs.
Now begin to notice your sense of smell.
Offering appreciation and gratitude.
Being able to smell fresh air.
Imagining breathing the ocean breeze.
Then offering gratitude to your breath.
Then offering gratitude to your sense of taste.
To be able to sample your favorite coffee and food.
Being able to engage with flavors of this world.
Then sending gratitude to your sense of touch.
Being able to feel textures around you.
The earth beneath you.
Feeling sand on the beach,
Sensing the breeze.
Then guiding your awareness to your eyes,
Your sense of sight.
Sending gratitude to being able to see your loved ones.
Making eye contact,
Seeing the beauty of this world.
Then taking a deep breath to notice your heart.
Connection to a feeling of expansion.
And allow yourself to truly savor the full spectrum of your senses.
Sending gratitude to each one.
Then check back in with your breath.
Inhale.
And exhale.
Allowing yourself to soften.
Then guiding your awareness to gratitude for the people in your life.
Bringing someone to mind that you love.
Someone that's been a teacher,
A support,
A friend.
Imagining you're sending this gratitude towards them.
Could be multiple people coming to mind.
Imagining this gratitude energy flowing towards them and then receiving it with love.
Maybe saying to yourself here,
I am grateful.
I am grateful.
I am grateful.
Taking a deep breath.
Bring your awareness back to the inhale and exhale.
Then guiding your awareness to your heart.
Things in your life.
Momentos you might have that hold special memories.
Sending gratitude for those memories,
The people attached to them.
Then offering gratitude to your home.
The space that you live in that keeps you warm in the cool weather and cool in the hot weather.
Sending gratitude to the roof that protects you.
To the books and tools that you have,
That you learn from.
Connecting back with your breath.
Sending gratitude to all of these things.
The people,
Your senses,
The things you have in your life.
Taking another deep breath in.
Connecting to this moment.
Taking another deep breath in.
Connecting to this moment.
Sending gratitude to this space,
This breath,
This time that you're taking.
Thinking of three more things that you're grateful for.
Could be small,
Be a little bigger.
Saying to yourself,
I am grateful for.
Taking one more breath.
And allow yourself to return back to this space with a renewed sense of gratitude and appreciation and ease.
Invite yourself back to this space with a little movement.
And send yourself gratitude for taking the time for this practice.
Enjoy the rest of your day.
