When you're ready,
Make yourself comfortable,
Whether it's sitting in a position,
In a chair,
Or laying down.
Close your eyes.
Take a few deep breaths and settle your mind.
Follow your breath.
Inhale,
One,
Two.
Exhale,
One,
Two,
Three,
Four.
Inhale,
One,
Two.
Exhale,
One,
Two,
Three,
Four.
Let your body relax.
Bring awareness to your head,
Forehead.
Relax your eyes,
Nose,
Lips,
Jaw.
Release tension in your neck,
Shoulders,
Down your arms,
Into the hands and fingers.
Let your back become more relaxed.
Bring awareness to your upper back.
How does it feel?
Your mid-back,
Lower back.
Relax your hips,
Down your legs,
Into the feet and toes.
Bring awareness into your body.
Is there anywhere that tension is still lingering?
Let your body feel heavy and relaxed.
Have your mind follow the inhale.
And any thoughts that come and go with your exhale,
Bring gratitude to your breath.
As I breathe in,
I am thankful for this day.
As I woke up today and was able to live,
I see this moment as it is,
Peaceful and calm.
I give gratitude to my body and what it does for me.
My organs that work without me consciously having to tell them what to do.
My hands for everything that they let me do in the day.
My feet for taking me places.
With gratitude,
I send love to my family.
I send love to my friends.
I send love to acquaintances.
I send love to strangers.
I send love to the unloving.
I send love to all beings.
May I find love and gratitude in my toughest times.
Forgive others in their hardships.
May I give others strength and receive strength from others when I struggle.
In this moment,
I find many things in my life to be thankful for.
I am blessed,
And may I be a blessing to others.
Take a moment to reflect.
Send love to yourself.
Know you are enough,
And you are loved.
When you're ready,
Slowly open your eyes.
Namaste.
