Welcome to this practice in gratitude.
Gratitude is a familiar practice to many.
It's a moment in time,
It's an emotion,
It's an acknowledgement of a gift or a celebration.
Gratitude can be a state of mind like this or we can move it to a trait,
A way of being in the world.
In Buddhism they talk about gratitude as ennobled joy or elevated joy.
And with regular practices of gratitude we can begin to turn the negativity bias in our brain and strengthen the feedback loop that allows us to access more quickly and more easily positive mindsets.
Even our struggles can bring us gratitude.
So when you're ready let's settle in to a gratitude practice.
Find a seated position that is comfortable but alert.
Begin to let your eyes rest,
Your eyelids feel heavy,
Turning your gaze down or gently closing your eyes.
Tune into your breath.
Notice where you feel your breath and your body.
As the breath enters through the nose,
Comes down the throat,
Fills the lungs,
Opens your heart space,
Expands the belly.
Let your awareness turn toward your exhale as that breath leaves the body,
Releasing,
Relaxing,
Letting go.
Let's take another deep intentional breath,
Breathing in,
Letting that breath bring a spaciousness and an openness,
Particularly across the chest,
Into that space of the heart,
Opening and turning toward gratitude.
On the exhale,
Let that body release and let go,
Settling into your seat,
Feeling held,
Feeling your feet connected to the floor,
Connected to the earth,
And grounded.
Let the breath be effortless.
Feel the sensation.
Let it be soothing.
And then in this space,
Bring to mind something beautiful you've seen or witnessed,
Something in nature,
Piece of art,
Some kind of creation.
Sense into your body the feeling of appreciation for this site,
For this experience.
Take a deep inhale,
Breathing in a sense of gratitude,
And then exhale.
Feel that release and that letting go.
And then exhale.
Feel that release and that letting go.
Bring to mind now something of a different sense,
A taste,
A flavor,
A smell.
Take a deep breath in,
Remembering this sensation,
Remembering this experience in your body.
With this in-breath,
Bring the gratitude in and perhaps feel a slight smile across your mouth,
Your eyes.
Exhale.
Release and relax into the sensation of appreciation and gratitude for the sensations.
Now bring to mind an experience you've had in your body,
An experience of strength,
An experience of recovery or resilience,
An experience of the body working day to day to do its very best.
Take a deep breath in.
Let that breath come into the very tips of your fingers,
Down to the tips of your toes,
Filling the body with gratitude for each small act and incredible act it does each day to move you through this world.
Let the exhale be a release,
Dropping in to the gratitude and appreciation for this body.
With your next inhale,
Bring to mind a relationship,
An interaction,
An engagement you had with another person,
A conversation,
A laugh,
A conversation,
A laugh,
An embrace.
Breathe in deeply and let this experience of engagement fill your body.
Again,
Bringing a gentle smile across the mouth,
Across the eyes.
Maybe even that inhale brings a smile across the heart space.
Exhale,
Letting go of any effort and letting the experience of this engagement settle into your body and your heart with ease.
And now,
Bring to mind a struggle,
A challenge you've had recently.
Breathe in and let the heart be open.
Let this too be part of your experience.
Feel the strength of your heart,
Your own resilience.
Feel the strength of your heart,
Your own resilience.
Exhale,
Release and let go with an acceptance and an awareness that even our struggles bring moments of gratitude,
Silver lining,
Or a newfound strength.
And in this space,
Bring an awareness of gratitude for the challenges that teach you something new about yourself or others.
And in this final moment,
Take a deep breath in,
Bringing to mind someone in your life for whom you are grateful.
Someone with whom you share love and care,
Kindness,
Levity,
Fun.
With this deep breath in,
Let that smile be natural across your eyes,
Your mouth,
Your heart space,
Imagining that gratitude filling your surroundings.
And with a very gentle and slow exhale,
Let yourself sink into this feeling of gratitude for this person,
This presence in your life.
Linger here for a moment.
Feel the fields of connection,
Joy,
And love.
Returning to that steady rhythm of your breath.
Returning to that steady rhythm of your breath.
Let the cadence of your heart be a practice of turning toward gratitude.
Each in-breath,
Each out-breath,
Being a moment to pause,
To reflect,
To be grateful.
Take good care.
Have a beautiful day.
