This meditation helps build resilience through gratitude.

Find a comfortable seated or supine position. Take a few deep breaths and let your chest rise and fall with each inhalation and exhalation. When you are ready, let your eyes drift closed. 

As you continue to breathe slowly and deeply, let your attention rest gently on your breath. Feeling the movement as it enters and exits your body. Each time you exhale, let go of any tension. Relax your eyes, your shoulders, your chest, your belly, and your legs. 

On your next exhale, settle your attention to the area around your heart. Focus on the feelings of love, compassion, empathy, and forgiveness. With your attention on your heart center, bring to mind something or someone you are grateful for. 

As you continue with your easy, relaxed breathing, perhaps you feel gratitude for being alive, or healthy. Perhaps you are grateful for the abundance of nature that produces food to nourish your body, and beautiful scenery to nourish your soul. 

Now, bring your attention to people who truly support you in your life and how they bless you with their presence. Feel gratitude for your own life and the many gifts you have been blessed with. 

Now bring your attention to how this gratitude feels in the area around your heart. With each inhale, let this feeling grow outwards. Expanding to fill your chest, your arms, and your legs. With each inhale this feeling grows, filling you up. 

After a short while begin to return your attention to your breath. As you complete your meditation let your body remember the sensations of gratitude you have just cultivated.