Welcome everyone and thank you for joining me in this moment of gratitude.
You can start by taking a moment just to settle in and find any comfortable position that works for you.
Gently place your hands in your lap or over your knees.
Allow your body to soften and then gently close your eyes if that feels comfortable.
Now start by taking a deep breath in through your nose and slowly exhale out the mouth letting go of any tension that you might be carrying.
Another deep breath in through the nose and then let your body relax with that exhale softening any tightness and letting go of any heaviness.
For a few moments just sit with the rhythm of your breath breathing in deeply through the nose and then letting that breath out of the mouth.
Settling into a gentle rhythm that feels comfortable for you and allowing your awareness to drop into your breath.
Now guide your awareness to your heart.
You may wish to place a hand over your heart feeling the warmth,
The gentle rise and fall of your chest with each breath,
The steady beating of your heart.
Take a few gentle breaths here just connecting with the space.
As you continue to breathe bring to mind one thing you are grateful for in this moment and it doesn't need to be something grand it could be something small and simple like the warmth of the warmth of the sun,
The sound of a loved one's voice,
The feeling of comfort in your surroundings or even the simple act of having that first cup of coffee in the morning.
What one thing are you grateful for in this moment?
Allow it to come to your mind without analyzing or overthinking.
Continue to take these soothing breaths and let this feeling of gratitude grow.
Allow yourself to truly experience it welcoming any emotions that arise.
Now gently let your mind explore other moments of gratitude in your life.
Moments where you felt truly thankful and these might be big or small moments.
There are times when you felt deeply appreciated,
Supported or simply connected.
Allow these moments of gratitude to flip through your mind as if you were changing stations on a tv.
With each memory allow the feeling of gratitude to deepen like a warm glowing light within you.
Allow it to fill every corner of your heart.
And let your heart be open receptive and full.
Simply breathe here resting in this warm sensation and allowing your heart to stay open and filled with this gratitude.
And if your mind wanders,
Gently guide it back to this feeling in your heart.
The simple gratitude that is here now.
Gently start to guide your awareness back into the space around you.
Take a deep breath in through your nose and pause at the very top of your breath holding on to this feeling of gratitude.
And when you're ready exhale out the mouth,
Release into the space.
Exhale out the mouth,
Release into the space.
And allow your breath now to return to an even rhythm.
Know that you can carry the sense of gratitude with you into the rest of your day.
When you're ready,
Gently begin to wiggle your fingers and your toes bringing a bit of movement back to your body.
Now slowly bring your hands to prayer in front of your heart.
Taking a moment to bow your chin to your chest.
And let's take one final moment of gratitude together.
A moment of gratitude just for yourself,
For showing up for your practice,
For showing up in the present moment.
Thank you for joining me in this moment of gratitude.
When you're ready,
Gently open your eyes and carry this warm open heart of gratitude with you into your day.
