Micro-Odyssey · 10 min

Garden of Gratitude

Plant something kind for each good thing in your life. This 10-minute journey guides you one gentle line at a time, with dawn chorus playing softly in the background. Read it below, or press start to follow along with a timer and an optional spoken voice.

The full script

1. Take a slow breath and let your face soften.
2. Imagine a small walled garden on a mild spring morning.
3. The soil is dark and soft. Birds are singing nearby.
4. Beside you is a basket of seeds.
5. Think of one small thing you are grateful for today.
6. Plant a seed for it, and watch a flower bloom straight away.
7. Think of a person who has been kind to you.
8. Plant a seed for them. Notice what grows.
9. Think of something your body did for you today.
10. Plant a seed. Watch it unfurl in the sun.
11. Think of a quality in yourself you quietly appreciate.
12. Plant it. Let it grow tall and bright.
13. Look around. Your garden is filling with colour.
14. Breathe in the scent of all these good things.
15. This garden grows every time you notice the good.
16. Rest here a moment longer among your flowers.
17. Return when you are ready, carrying a little of the colour with you.

Helpful when you feel

Background sound

• Dawn ChorusBirdsong in a quiet morning garden

More guided relaxations

• Hands of Kindness3 minOffer yourself the comfort you would give a friend
• A Note to Your Younger Self5 minReconnect with the part of you that needed kindness
• The Healing Lake12 minFloat in warm, still water and let everything soften
• Your Safe Place15 minBuild a calm place in your mind you can return to any time
• Loving-Kindness Circle12 minSend warm wishes outwards, beginning with yourself
• Leaves on a Stream3 minLet thoughts float by without chasing them