0:00 A single moment of gratitude can shift your brain chemistry for hours.0:11 In our last time together, we focused on releasing the day from the body.0:24 Tonight, Admin, we’ll bring that same sense of gentle release to the mind, using the quiet power of gratitude.0:42 So let’s begin.0:45 Find your way into a comfortable position for rest.0:54 Lying down, allowing your body to feel supported by the surface beneath you.1:07 There is nothing you need to do.1:12 Nowhere you need to be.1:16 Simply arrive here, in this quiet space.1:23 Let your eyes drift closed, if they haven't already.1:32 And bring your awareness to your breath.1:38 Noticing the gentle rise of your chest or belly as you breathe in.1:50 And the soft fall as you breathe out.1:56 There’s no need to change your breath.2:02 Just observe its natural rhythm.2:08 In… and out.2:10 Each breath is an anchor to this present moment.2:18 A gentle wave, washing away the thoughts of the day.2:27 Allowing your shoulders to soften.2:33 Releasing your jaw.2:36 Letting your hands rest, open and easy.2:42 And now, we’ll invite a simple feeling of gratitude into this space.2:54 We’re not searching for grand gestures or big events.3:03 Instead, we’re looking for the small, quiet moments of goodness from your day.3:16 Let your mind drift back.3:20 Without effort.3:23 Without force.3:25 And find just ONE small thing you can feel grateful for.3:35 Perhaps it was the warmth of the sun on your skin.3:43 Or the taste of your first cup of coffee.3:50 Maybe it was a kind word from someone.3:57 Or a moment of peace you found for yourself.4:04 It doesn't have to be big.4:09 Just let one small, simple memory come to you.4:16 And as you hold this memory in your mind, notice how it feels.4:27 Can you feel a little warmth?4:32 A sense of softness?4:35 Let that feeling settle in your heart.4:42 A tiny, glowing ember of gratitude.4:48 Now, let that first memory gently fade.4:54 And allow a SECOND small moment to arise.5:01 Something else from your day that brought a flicker of ease, or comfort, or quiet joy.5:16 Maybe it was a song you heard.5:21 Or the feeling of getting home at the end of the day.5:30 Let the memory surface on its own.5:36 And again, just notice the feeling it brings.5:43 Adding its warmth to the gentle glow in your chest.5:52 Feeling that gratitude expand, just a little.6:00 And finally, let’s invite in a THIRD thing.6:07 One more small, simple moment of goodness.6:14 It could be the comfort of your bed right now.6:22 The quiet of this room.6:26 The simple fact that this day is done.6:32 Hold this third memory.6:36 And feel its warmth join the others.6:42 Three small moments.6:46 Three points of light.6:50 Feel the combined warmth of this gratitude in the center of your being.7:02 A soft, soothing light.7:05 Allow this light to expand with each breath.7:13 Filling your chest.7:16 Flowing into your shoulders and down your arms.7:24 Let it travel down your body, all the way to your toes.7:34 A gentle, peaceful warmth, soothing every part of you.7:43 There is nothing more to do.7:47 Simply rest in this feeling of gentle gratitude.7:56 Let it be the blanket that tucks you in tonight.8:04 This peace is yours to keep.
