So beginning by taking a moment to

get really comfortable and settled

in here for this meditation.

Allowing your eyes to close.

And taking a long, slow breath in.

And a steady breath out.

And allowing the body to relax

and settle in here a little more.

In today's practice, I'm going to

invite you to take some time here to

contemplate all the things that you

are really grateful for in your life.

So just seeing what

initially comes to mind.

It might be the comforts in your life.

Cupboards full of food.

Enough money to pay the rent.

Hot water for showers.

Maybe your favorite tea or coffee.

The way the morning light comes

into your bedroom in the morning.

And maybe what's coming to mind is

gratitude for your health or a pain

free body, or to have this moment right

now to relax and take care of yourself.

And perhaps what's coming to mind as the

primary thing is the people in your life.

Your loved ones.

And the way they've cared for you.

Been patient with you.

The way they've forgiven you.

Loved you.

Showed up for you.

Supported you.

So just taking a moment to bring

to mind the people who have

been kind and supportive and

encouraging of you in your life.

And I'm going to now introduce some

phrases of loving kindness as a way to

really connect with a feeling of gratitude

for all of the support and kindness

that you've received in your life.

Maybe even from strangers, people at work.

As well as your loved ones,

your family and your friends.

We're going to do this as a way to

kind of send out a thank you and a

blessing to all the people who've

loved you into being, supported

you along the journey of your life.

So bringing those people to

mind, having just a sense of them

in whatever way works for you.

Holding those people in mind,

if you care to now, repeating

mentally these phrases after me.

Thank you for all that you've given me.

Thank you for your love and kindness.

May you have peace in your heart.

May you be free from suffering.

May your life flow with ease.

May you be happy.

And now just bathing here for

a few moments in feelings of

gratitude and loving kindness.

And then taking a deep breath in.

And a steady breath out as you begin

to wriggle the fingers and toes.

And when you're ready, opening your eyes.

Wishing you a great day ahead and thank you for your practice.