We can begin by settling into our seat,
Noticing our posture and what has us in alignment.
Taking a moment to shift if necessary so that we can be present to the breath and then begin noticing how the breath enters and exits the body.
Become present to the breath all along its path from the tip of your nose and your nostrils through your throat and trachea,
Noticing then rise and fall of the shoulders,
The chest expanding,
Also into the depths of the abdomen,
The belly,
Bringing some curiosity to noticing how it manifests in the body,
What its quality and rhythm are.
I invite you to take on the persona of a third party observer,
Noticing yourself breathing.
Becoming curious to that experience from the outside without changing the experience but noting it and experiencing it fully.
With the same third party observer view,
I invite you to let go of the body and the breath and turn your attention to your thoughts,
To the mind,
Noticing what's taking space,
Just allowing whatever is in your mind to arise and as seamlessly as it arises,
Allowing it to also dissipate.
We invite these thoughts and activities of the mind to enter so that we can as easily invite them to leave.
In the next few minutes as we sit in silence,
I invite you to release the thoughts and place yourself in an open clearing.
It can be a natural setting,
A field,
Mountains,
Grass,
Whatever feels like open spaciousness for you.
Place yourself in the center of this vast spaciousness.
Now bring to mind what you're grateful for that is closest to you in your life,
Your inner circle.
Offering gratitude,
Starting with the land on which you're seated,
Moving outwards to those in your inner circle.
As you see each being,
Both human and non-human,
Place them in a circle surrounding you,
Offering their warmth and love inwards as you offer your gratitude outwards.
Now expand your circle of generosity and gratitude to include a second outer ring that includes other beings,
Nature that you come into passing with.
This might be your community,
People you meet through your occupation and other settings.
Noticing what the experience is of being held by all these beings and also holding space for all these beings,
Both the giving and receiving.
Notice how far your gratitude can stretch and include the expanse of your entire community,
The expanse of the earth and beyond.
Bringing in all for which you're grateful for,
All the abundance,
That which brings you joy,
Warmth.
Notice your heart space,
Your breath,
As you think of all that which you're thankful for,
The experience in the present moment.
Inviting the gratitude and warmth to release any tension you might be holding in your body.
Now from the outer circles,
Allow your visualization to dissipate.
Any beings that you brought to your imagery,
Dissolving the inner circle and even the space itself so that you're resting in open awareness.
Take a few deep breaths and you can return to our space together.
