Allowing yourself to find a comfortable,
Seated position,
Allowing the spine to lengthen,
The body to feel at ease,
And the eyes to close gently.
The arms are resting on the legs or the knees,
Palms facing up,
And the breath is starting to soften as you find peace here,
As you find comfort.
And as we start to tap into the sound of the breath,
Gently take a few breaths in through the nose and out through the mouth to sigh out any stresses or tensions that you'd rather not carry through this meditation.
Let go of anything that's dragging you down a little bit,
Anything that's making you feel a bit rubbish.
Big inhales through the nose,
And sighs through the mouth.
And after a few of these big breaths,
You start to feel a little bit lighter,
More spacious,
And ready to find that comfortable stillness,
That comfortable peace.
So move towards that space,
Allowing the breath to flow,
The body to soften.
Allow the breath to come back to a natural,
Gentle,
Steady rate.
And just tap into anything the body's trying to tell you,
Scan through,
Checking in,
The joints and muscles.
Where do we feel tired?
Where do we feel strong?
Where do we feel a bit weak?
And just start to build this awareness in the body so that you're able to better look after yourself.
As you scan through,
Start to tune in to where your thoughts are today,
And instead of thinking of a million different things,
Just invite you to start to tap into gratitude.
And we'll do this now by just thinking of a few things that we feel grateful for today.
Listing a few things you feel grateful for.
Maybe it's a family member,
A friend,
Maybe it's your health,
Your happiness,
Maybe it's something really simple like your morning cup of tea.
Just gently thinking about these things that we feel grateful for.
Why do we appreciate them?
How do they make us feel?
And continue to list a few things you feel grateful for.
Maybe you repeat a few of these things.
Do not worry if this list is not that long today.
Maybe it's just one thing.
Maybe your list is very long.
But don't judge this.
It's going to be different each time you come to this gratitude meditation.
Tapping into this gratitude enables us to see the light in life and the goodness all around us.
So if you're in a darker place,
Counting your blessings,
Thinking about what you feel grateful for may be a little bit harder.
So take your time.
Go easy.
And appreciating the goodness around us,
Even in the simple things,
Helps us become more mindful.
So continue to think about what you feel grateful for today.
Maybe even thinking about these things make you smile,
Make you feel at peace,
Make you feel relaxed and comfortable.
Maybe just thinking about these things provides a bit of hope and reminds you of the light,
Even in the dark.
This gratitude transforms us and how we feel.
So spend a moment longer.
And as you continue to count these blessings,
Choose one,
Or maybe this changes,
To repeat a few times mentally,
Almost using this as a kind of mantra.
Really repeating,
I am grateful for,
And whatever it is that comes up today.
Just a few times to really remind yourself.
And this can be done throughout your day.
Just taking a few moments to really,
Truly count those blessings.
And the little ones.
And as you're honouring the goodness,
As you're honouring the light in your life,
Just recognise how this has made you feel,
Just thinking about a few of these things.
So grateful for that feeling of appreciation.
Tapping back into the breath.
Inhaling and exhaling.
Inhaling and exhaling.
Grateful for your breath,
That flow of energy through the body.
Grateful for carving out this time to sit with yourself and appreciate the light.
As you continue a few soft,
Slow breaths,
Honour your steady,
Slow heart rate,
The softening in your face,
The softening in your shoulders.
Feel comfortable here,
Feel at peace here.
As you tune in one last time,
Scanning through the body.
Breathing into the breath.
And appreciating all that is good in your life today.
You're grateful for all that is good in your life today.
Inhale and exhale.
Inhale and exhale.
And come back to counting your blessings whenever you need a reminder that there is good all around you.
