gratitude moment

About this practice

use this when you need a moment of peace and appreciation A guided session of about 10 minutes, suited to all levels. Nothing is recorded and no account is needed.

What happens, minute by minute

1. 0:00Find a comfortable seat. Sit with your back straight.
2. 0:05Close your eyes gently. Take a deep breath in... and out.
3. 0:10Feel the weight of your feet on the floor. Notice the texture of your clothing.
4. 0:18Imagine a small, warm light at your heart. Let it grow a little.
5. 0:28Think of something you're grateful for. Maybe it's a person, a place, or a moment.
6. 0:40As you breathe in, feel that gratitude. As you breathe out, let it expand.
7. 0:54Now, bring to mind a time when you felt truly at peace.
8. 1:10What did you see? What did you hear? How did it feel?
9. 1:28Keep that image in your mind as you continue to breathe deeply.
10. 1:48When you're ready, bring your attention back to your feet.
11. 2:10 Wiggle your toes. Feel the connection to the earth.
12. 2:34Gently open your eyes. Take one more deep breath in... and out.
13. 3:00Thank yourself for this moment of peace and gratitude.
14. 3:28When you're ready, slowly move your hands and fingers.
15. 3:58 Wiggle your fingers. Feel the energy returning to your body.
16. 4:30Take one more deep breath. Inhale peace... exhale gratitude.
17. 5:04Now, open your eyes fully. Feel refreshed and centered.
18. 5:40When you're ready, gently stand up. Move slowly, with care.
19. 6:18Thank yourself for this time of reflection. You did well.
20. 6:58Take your first step into your day with a heart full of gratitude.
21. 7:40You're ready to go.

Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.