Close the eyes or lower the gaze,
Soften your focus,
Settle into the body,
Noticing your posture and bringing awareness to how the body feels right now.
How do the feet feel on the ground?
You might roll the shoulders,
Noticing how the body feels right now,
Any aches or pains or areas of tension or areas of spaciousness,
Simply acknowledging them,
Resting awareness on them without judgment,
Bringing awareness to the breath,
Noticing the sensations of breath as the air comes through your nose or the mouth into the body,
The expansion and relaxation of the chest and belly,
Following the flow of air and noticing all the sensations of breathing.
When the mind wanders,
Simply come back to the breath without judgment,
Maybe some loving kindness and follow the breath again,
Bringing into mind one simple thing in life you are grateful for,
Something you appreciate as a gift,
The simplest,
Easiest thing you can think of,
And just appreciate it as a gift for a moment,
Where do you feel that gratitude in the body,
How does being grateful feel to you right now,
Does that feeling have a size or shape,
A color,
Explore the sensations of gratitude as you appreciate this person,
This place,
This object,
As a gift.
Now widen your awareness to the cooperative components that made this gift possible,
If it's a person,
Think about the people that introduced you,
How did you meet that person,
What were the circumstances that had to have happened,
And expand your experience of gratitude toward that,
If it's an object,
Then who made it,
How did it get to you,
Explore the gratitude you have for the circumstances,
The people,
The events that brought this gift into your life,
And when you're ready,
You can go out one more level,
Who's responsible for those components,
The original object of gratitude was a person,
Then you might be experiencing gratitude for their parents,
Or the person that introduced you to them,
How did their parents meet,
Who introduced their parents,
If it's an object,
Who made the object,
And then who introduced the parents of the person that made your object,
Keep exploring levels out from the original object of gratitude,
Feeling into the infinite number of connections,
The infinite number of components,
They came together to bring you this single object of gratitude,
Noticing the experience in the body from this expanded view of gratitude,
This view of an infinite number of interconnections to bring you any single thing you're grateful for,
Noticing in the body how it feels to be in the presence of the infinite number of connections that happen to bring you every single thing you're grateful for,
And holding this expanded view of gratitude as a baseline vibration for your day,
That everything you're grateful for came from an infinite interconnected universe,
When you're ready,
You can take a few more breaths,
Open the eyes,
And come on back.
