Quick Gratitude

Let's begin this practice by getting into a comfortable position,

Closing down your eyes and letting your body settle.

Start by checking in with yourself.

How are you feeling in this moment?

What can you feel in your body?

And can you bring your awareness to observe your mind?

What was your mind caught up in?

Was it caught up in the past or planning anticipating the future?

Perhaps it was analyzing judging the present.

Just acknowledge and then bring your full awareness to all the sounds around you.

Notice that when you connect to listening,

You bring yourself fully into this moment.

Connect to your breath now and feel it breathing through your whole body.

And as you allow the breath to fill and expand you,

I invite you to bring your awareness to the center of your chest,

Feeling the breath move in all directions from your center.

And as you connect to your center,

I invite you to tune in and just see how your body is feeling.

I invite you to tune in and just see if you can notice a tiny bubble of joy sitting at your center.

It might be easy to find or it might be covered up by layers of stress and hard to find.

That's okay,

Just tune in deeper.

What can you feel here?

What can you feel here?

Perhaps it's a slight warmth or openness and to help you might like to bring to mind someone or something in your life that you're grateful for.

See if you can bring this person or this thing into your mind's eye.

Who or what are you grateful for?

Who or what are you grateful for in this moment?

Feel the warmth flow out from your center.

Feel the warmth flow out from your center.

This is gratitude.

Can you connect?

Don't worry if you can't.

Like everything,

This is a skill which just requires practice.

Sitting here,

Connecting to your center,

Connecting to yourself.

Let's send some of this warmth and goodwill out into the world now.

Summoning up any feelings of warmth and saying in your mind,

May I be safe,

May I be happy,

May I be well.

Sending those good vibes out past the edges of where you finish and the air begins.

Into the room,

The building,

Streets,

The city,

The country,

The earth.

Right out into the universe to cover all beings.

Saying in your mind,

May you be safe,

May you be happy,

May you be well.

Holding everything in this great spacious awareness and then bringing it back home into the earth,

The country,

The city,

The streets,

The building,

The room,

Into yourself,

Into your center.

Feeling your breath fill and expand your chest and center.

And knowing that in this moment,

All is well.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.