0:00 Find your way to a comfortable place.0:03 Letting your body settle into the surface beneath you.0:09 Whether you are lying down in your bed, or resting somewhere quiet.0:15 The day is done.0:17 There is nothing left to do.0:19 Nothing to solve.0:21 Simply arrive here.0:23 In this moment.0:25 Begin by noticing your breath.0:27 Not changing it.0:29 Just noticing its gentle rhythm.0:32 In.0:33 And out.0:33 Each breath, a quiet release of the day.0:37 Now, I invite you to bring to mind one small thing from your day that you are grateful for.0:46 It does not need to be big.0:49 Perhaps it was the warmth of a cup in your hands.0:54 The color of the sky on your way home.0:58 A kind word from a stranger.1:00 Just one small, specific moment.1:03 See it in your mind.1:05 And as you hold it there, notice the feeling that comes with it.1:12 That quiet hum of gratitude.1:15 Now, let another moment surface.1:18 A second thing you are thankful for.1:21 Maybe a song you heard.1:24 Or the simple comfort of a meal.1:27 Or a problem you finally solved.1:30 Let the memory be clear.1:32 Feel the echo of that moment.1:35 A small, warm glow.1:37 And finally, a third thing.1:40 One more simple gift from the day that has passed.1:45 It could be the feeling of taking your shoes off at the door.1:51 The sound of laughter, your own or someone else’s.1:56 Hold this third memory gently.1:59 Now, gather these three feelings of gratitude together.2:04 Notice where you feel them in your body.2:08 Perhaps it’s a warmth in your chest.2:12 A softness in your stomach.2:14 A gentle smile on your lips.2:17 There is no right way to feel it.2:20 Just notice where it lives in you.2:24 And now, allow that feeling to expand.2:27 Let this warmth of gratitude spread from its center.2:33 Gently filling your chest.2:35 Flowing down into your arms, and into your hands.2:40 Allow it to travel down your spine… releasing any tension there.2:46 Spreading through your legs… all the way to the tips of your toes.2:53 Your whole body, held in this soft, warm light of thankfulness.2:59 From this place, let the gratitude flow outward.3:04 Extend this feeling to the space around you.3:08 To the bed holding you.3:10 The roof over your head.3:13 The quiet of this room.3:15 Thanking this space for its safety and its stillness.3:20 And finally… turn this feeling of gratitude inward.3:25 Toward yourself.3:27 Thank your body for carrying you through the day.3:32 Thank your heart for feeling everything it felt.3:37 Thank yourself for showing up.3:39 For doing your best.3:41 You are here.3:43 And that is enough.3:45 There is nothing left to do now but rest.3:49 Rest in this peace.3:51 Rest in this gratitude.3:53 Allow the gentle waves of this feeling to carry you into a deep and restorative sleep.4:01 You are held.4:03 Rest now.
