Guided Practice For Cultivating Gratitude

Finding a comfortable seated position.

We take this time to invite our bodies to relax into our natural resting position.

Allowing our legs to become limp and relaxed.

Inviting our belly,

Our abdomen,

And our ribcage to become soft and peaceful.

We invite our arms and our shoulders to melt further from our ears.

A heaviness in our body,

The weight of gravity securing us down into our seats.

Inviting our jaw to relax,

A softness and a spaciousness in these small muscles through our jaw.

Allowing the small muscles through our face and our jaw to soften and relax.

And as we begin this practice of gratitude,

We begin by observing our breath.

Noticing the sensations of our inhale and our exhale.

Our natural,

Honest breath.

Observing the sensations as we inhale the cool air passing through our nostrils,

Filling our lungs,

Filling our bodies.

And as we exhale,

We soften and ground ourselves into this moment and into our bodies.

As we inhale,

We notice the lengthening of our spine,

The focus on the breath.

And as we exhale,

We soften into this moment and into our bodies.

We observe the natural rhythm of our breath,

This beautiful,

Natural breath.

We observe the soothing sensation of our exhale and the focused,

Grounding nature of our inhale.

Our good friend,

The breath,

Always there for us to comfort us,

To soothe.

Our breath is there for us in good times and in bad.

During physical activity,

Our breath joins us,

Perhaps it speeds up.

And in moments of relaxation,

Our breath deepens,

The spacious depth of our breath.

And as this natural rise and fall of our breath continues,

Perhaps we notice a gentle heartbeat through our body.

Inviting ourselves to become a little bit curious,

To notice any sensations of our heartbeat.

Are we able to feel our heart pumping?

Noticing if we can hear the faint thumps of our heart in our ears.

Noticing if we can feel the heart beating in our chest.

With our steady inhales and exhales,

We observe this heartbeat with fascination and gratitude.

And this life force that beats in our chest.

How interesting,

How fascinating,

How beautiful.

We are so lucky to be alive.

We are so lucky to be in this moment,

Listening,

Watching,

Observing,

And experiencing this beautiful gift of our heartbeat.

We notice any thoughts moving through our mind,

Perhaps a distraction,

The mind creating a to-do list,

Our focus or attention drifting.

Perhaps we're feeling a little bit sleepy,

Maybe we're feeling focused and energized.

We observe the mind as it continues to move from one thought to the next,

From one distraction to the next,

From one to-do list to the next.

Our mind continues to move like the river flowing and continuously moving.

How lucky we are to have a mind that is so active and intelligent.

Our mind knows just what we need,

Letting us know when it is time to rest,

Letting us know that there are other things going on in our life.

How lucky we are to notice,

How lucky we are to experience the power of our mind,

The power of our imagination.

This fascinating,

Beautiful gift of our mind.

We observe,

Perhaps,

A small smile at this mind and our thoughts.

How interesting,

How fascinating,

How beautiful.

Perhaps we begin to feel a small sensation of happiness or joy in our belly or in our heart.

Anywhere in our body we may begin to notice this small,

Tingling sensation of joy and happiness and gratitude.

We invite this sensation into our experience.

Perhaps we begin to picture those we love,

Those we care about.

These individuals in our life who express bountiful love,

A vast caring respect and compassion for us.

These individuals love us for exactly who we are.

They wish nothing but happiness,

Goodwill and health.

They're here to support us,

To love us,

To hear us.

Noticing the sensation of love as it radiates from these individuals in front of us,

As we soak in these beautiful warm rays of love,

Heating the top of our skin,

Warming our hearts,

Warming our being.

Breathing in this soothing,

Beautiful,

Loving energy.

And as we exhale,

We soak in this beautiful,

Honest,

Loving energy.

This same warmth that burns within our heart,

Within our being,

Continues to grow and grow.

As we take in the warmth of others,

We notice our own warmth rising.

And as our own loving warmth rises,

It begins to radiate out from us and to those that we love,

Warming them as well.

Our loving energy,

Like the sun,

Warming these individuals,

Warming their hearts,

Warming their beings.

As this loving energy fills these individuals and fills our own hearts,

We notice this loving sensation filling our body.

How does it feel to experience this love?

How does it feel to experience this connection?

This beautiful,

Loving nature is such a natural state.

We long for this connection that is within our hearts,

Within our being.

This loving energy always radiating from our being and to all those that encounter us.

May they be warmed by our presence.

May they be warmed by our loving energy.

As we inhale,

We notice this loving energy moving through our entire being.

And as we exhale,

Our loving energy radiating from our body.

As we inhale,

I am fully present to my true,

Loving nature.

And as we exhale,

May all feel and absorb this true,

Loving nature.

As we inhale,

I am fully present of my true,

Loving nature.

And as we exhale,

May all those around me feel this warm,

Loving nature.

In times that we may forget about this loving nature,

May our breath be a gentle reminder to return home to our hearts,

To slow down for a moment for a breath,

And once again,

Bask in this true,

Loving nature.

May we return home as we absorb this love and radiate this love.

May I be fully present.

May I be fully present.

As we inhale,

I am fully connected to my love.

And as we exhale,

I am grateful for this love.

When we feel comfortable,

I invite you to slowly notice some movement in our fingertips and our toes,

Into our hands and our feet,

Into our arms and our legs,

Into our torso,

Our spine,

And our neck.

When we're feeling prepared with an intention,

We open the eyelids slowly,

Inviting our focus and our awareness back into this space,

Back into our bodies.

Thank you for taking this time for yourself.

Thank you for taking this time for others.

May we go through this day and forever more with a loving,

Compassionate nature,

Listening and being with our hearts,

Listening and being with the love that we are.

Thank you.