Welcome.

Find a comfortable position, either seated or lying down, where you can fully relax and let go of any tension. Take a deep breath in, and as you exhale, feel your body start to relax. Let your eyes gently close and allow yourself to be present in this moment.

Take another deep breath in, filling your lungs completely, and exhale slowly. With each breath, imagine a wave of relaxation spreading from the top of your head to the tips of your toes. Feel your muscles releasing and unwinding. Notice how your breath becomes more and more effortless, as if you are being gently cradled by the air itself.

Now, we will begin our gentle descent into a deeper state of relaxation. I will count down from ten to one, and with each number, you will feel yourself becoming more and more relaxed, more at peace, more open to the positive energy of gratitude.

Ten… feel the relaxation beginning to deepen… letting go of any remaining tension.

Nine… your mind and body are becoming more serene, more calm.

Eight… a warm, comforting sensation flows through you.

Seven… each breath you take guides you further into tranquility.

Six… you are drifting down, feeling safe and secure.

Five… halfway there, every muscle in your body is loose and relaxed.

Four… deeper and deeper into a state of calm.

Three… your mind is quiet and still, ready to receive positive thoughts.

Two… almost there, feeling a profound sense of peace.

One… you are now deeply relaxed, your mind is open and receptive.

Imagine yourself standing in a beautiful, serene place. This place is filled with everything that makes you feel safe, happy, and content. As you look around, you notice a golden light surrounding you, filling you with warmth and peace. This golden light represents gratitude.

Allow yourself to feel this gratitude as you think about the people, experiences, and things in your life that you are thankful for. Visualize each one clearly. See their faces, remember the moments, and feel the emotions that come with them. Notice how this feeling of gratitude grows stronger and more vibrant with each thought.

As you bask in this feeling of gratitude, repeat silently to yourself: ‘I am grateful for all the good in my life. I appreciate the abundance that surrounds me. Gratitude fills my heart and mind every day.’

Let these affirmations resonate deeply within you, reinforcing the sense of thankfulness and joy. Know that this feeling of gratitude is always available to you, a powerful tool to bring positivity and happiness into your life.

In a moment, I will count from one to five, and as I do, you will gradually return to full wakefulness, bringing back with you the feelings of gratitude and peace. You will feel refreshed, revitalized, and ready to embrace the world with a grateful heart.

One… beginning to awaken, feeling more alert.

Two… feeling the energy returning to your body.

Three… becoming more aware of your surroundings.

Four… almost fully awake, feeling positive and grateful.

Five… wide awake, feeling wonderful, with a deep sense of gratitude and joy.

Take a moment to stretch and bring yourself back to the present. Remember, gratitude is a powerful practice that can transform your life. Carry this feeling with you, and let it guide you throughout your day.

Thank you for allowing yourself this time for relaxation and gratitude. Whenever you need to, you can return to this place of peace and thankfulness.

Take a deep breath in, and as you exhale, gently open your eyes.

Welcome back.