This is a five minute meditation practice with a focus on gratitude.
Go ahead and sit tall with enough support that your hips are higher than your knees or if you prefer lying down.
And take a couple of moments to get out any fidgets in your body so that for the next five minutes you can be still and choose to simply be.
Allow your eyes to close or soften and bring your attention inward to your breath.
Feel how with every inhalation there's a sense of expanding in the body and with each exhalation there's a sense of grounding,
Of softening throughout the body.
Turn your mind's eye onto the feeling of the rise and the fall of the breath to begin to shift your attention inward.
And now very easily begin to list people,
Things,
Places and moments in your life which you feel gratitude for.
Continue to inwardly verbalize this growing list of things,
People,
Places and moments in your life that are easy for you to appreciate and feel gratitude for.
Come back to the feeling of the rise and the fall of the breath.
Continue to inwardly verbalize this growing list of all the things in your life that are easy for you to feel gratitude for.
And now start to add to this list things,
People or events that have challenged you.
Having a sense of appreciation even with the challenging things and knowing yourself better through them.
And if you feel yourself drifting off,
Simply come back to the feeling of the breath into your growing list of gratitude.
Feeling things that are easy as well as the challenging things in your life,
Feeling a sense of gratitude for them.
And lastly,
Hold space in your list for yourself,
Feeling a sense of appreciation and gratitude in the center of your chest for yourself.
Maybe repeating inwardly,
I appreciate myself.
I appreciate myself.
Come back to the breath,
The feeling of the rise and the fall of the breath.
Continue to easefully add to this list of all the people,
Things,
Events,
Places in your life that you can find gratitude and appreciation for.
And to take a few slower,
Deeper breaths,
Feeling the breath in the very center of the chest expand,
Grow with this appreciation,
Allowing gratitude and appreciation to radiate throughout your entire body.
And you can very gently open your eyes.
