Welcome.
Today's practice is about gratitude,
One of the best ways to lift our spirits.
I'll be guiding you through various topics where we'll be expressing and feeling gratitude.
For each area,
I'll give you some examples of things you might be grateful for,
And then I'll give you some quiet time to feel your gratitude for whatever resonates within you.
So make sure you're in a comfortable position,
And if you'd like,
You can close your eyes and see if you can really allow your body to surrender into the support beneath you.
If you'd like,
You can take a few nice deep breaths and give your body permission to relax.
Let's begin our gratitude immersion with your surroundings.
If you're lying down,
Perhaps you can feel thankful for your bed or your blanket or pillow.
If you're sitting,
Maybe you can feel thankful for the chair or the cushion supporting your body.
Maybe you feel thankful for the room you're in or the temperature of the air or whatever device you have that enables us to be together right now.
So I'll be silent for a moment and give you time to focus your gratitude on any of your present surroundings.
You can even say a soft or silent thank you as you mentally note each thing.
And I'll be back in a moment.
Now let's shift to your home.
What do you feel grateful for in your home?
Maybe the food in your refrigerator,
The tea in your cupboard,
Your kitchen appliances,
Plumbing,
The ability to have warm or cold water,
Electricity enabling you to have heat or a cool fan,
Communication devices that enable you to connect with others all over the world.
Perhaps you feel grateful for your clothing or shoes or forms of entertainment or any items you find convenient or comforting in your home.
And I'll give you a moment now to think about anything in your home that you feel grateful for.
You can even say a silent or quiet thank you as you think about each thing.
Now let's shift to your body.
Think about any part of your body that you can feel grateful for.
Maybe your organs that are working constantly without any effort on your part.
The miracle of your lungs,
Your heart,
And your brain.
Perhaps you feel thankful for your senses,
The ability to see,
Hear,
Taste,
Touch,
And smell.
Take a moment now to think about any part of your body that you feel grateful for.
And I'll be back in a moment.
And now let's shift to any qualities about yourself that you might feel grateful for.
Perhaps you feel thankful for your intentions to grow as a person or any kind deeds that you have done or do.
Or maybe for being a loving friend or family member.
Or simply for having an open mind and a loving heart.
So take a moment now and think about any personal qualities you can feel grateful for.
And now let's shift to others in your life.
This could be family and friends or even co-workers or acquaintances that you feel thankful for.
Take a moment now and think about any person you feel grateful for.
And now let's think about people in the world you're grateful for but you don't actually know.
Perhaps healthcare workers,
Firefighters,
People in the food service industry,
Or all the people at Insight Timer behind the scenes.
Take a moment now and think about any group of people or someone out there in the world you may not know but you feel grateful for.
And now let's shift to any animals you feel grateful for.
It could be a beloved pet or an animal you enjoy seeing in nature or any other animals you feel grateful for.
I'll give you a moment to focus on and give thanks to any animals that come to mind.
And now let's shift to beauty.
What types of beauty in the world do you feel thankful for?
Places in nature or landscapes that are special to you?
The ocean or the forest?
Your favorite flowers or trees?
Any forms of art that you love and appreciate?
Take a moment now to think about and offer gratitude to anything that is beautiful to you.
And now let's think about anything that brings you joy.
Perhaps it's music or an activity or some type of interest or hobby that opens your heart.
Take a moment now and think about anything that brings you joy in life.
And now let's focus our gratitude on things,
People,
Or teachings that inspire you.
Perhaps there have been healers,
Authors,
Or teachers who have helped you through some challenging chapters in your life.
Perhaps you get inspired by music,
Books,
Poetry,
Or other teachings.
Take a moment now and think about anyone or anything that inspires you.
You can even say a silent or quiet thank you as you think of each person or thing.
And now,
How about feeling some gratitude to yourself for setting aside this time and keeping your heart and mind open?
And now gently bring your attention back to your breathing,
Noticing the air as it moves in and out of your nostrils or your mouth,
Bringing your attention back to the surface beneath you,
And noticing any sounds around you.
And if you'd like,
You can give your body a little stretch as you open your eyes.
Thank you so much for joining me today.
