Sit comfortably,
Either cross-legged or feet firmly planted on the ground.
Gently rest your hands on top of your knees with the palms facing up.
Gently and densely closing your eyes.
Become present of yourself.
Become presence of this true moment.
Gently place a smile on your face.
Think of five specific things that you're grateful for.
As you think of each thing,
Just feel it.
Feel it in your heart very deeply.
Taking your time not to go through these five things quickly,
But really feel them.
Feel them in your heart.
Gently and densely close your eyes.
Gently and densely close your eyes.
Gently and densely close your eyes.
Gently and densely close your eyes.
Gently and densely close your eyes.
Once you've thought of these five things,
Repeat them in sequence.
One,
Two,
Three,
Four,
Five.
And as you go through them in sequence,
Allow yourself to feel an even deeper sense of gratitude.
Feel the gratitude in your heart.
With each memory,
Allow that gratitude to blossom,
Feeling it deep within the heart.
Gently and densely close your eyes.
Gently and densely close your eyes.
Gently and densely close your eyes.
Gently and densely close your eyes.
And now let go of the thoughts and just keep that feeling of gratitude deep within your heart,
Allowing the gratitude to blossom within the heart,
Open,
Expansive,
Warm-hearted gratitude.
Let this warm feeling flow from the heart center to every cell in your body.
Now allow this feeling of gratitude rise up from the heart,
Slowly moving up.
Slowly moving up to the face,
Top of the head,
And now even above the head.
And if there's any clouds hovering over your head of regret,
Sadness,
Allow those clouds to dissolve with this gratitude.
And see this gratitude rising all the way up to the sun.
There's now a connection from the sun to the heart.
And allow the feeling from again the heart center to rise up and go all the way to the sun,
This deep feeling sense of gratitude.
As though you're shooting up the gratitude up to the sun.
Do this process a few times of letting the gratitude rise from the heart,
Shooting all the way up to the sun.
And now rest your awareness in the sun.
Let the sun of gratitude,
Full of gratitude,
Radiating gratitude.
Being the sun,
Loving,
Shining on everyone,
Spreading light,
Spreading delight.
Now just rest in this awareness.
Stay still and doing nothing.
Stay still and doing nothing.
Stay still and doing nothing.
Stay still and doing nothing.
Stay still and doing nothing.
Stay still and doing nothing.
Stay still and doing nothing.
Stay still and doing nothing.
Slowly taking the deep inhalation in.
And as you exhale,
Mentally say,
How wonderful.
Again,
A nice,
Slow,
Deep inhalation in.
As you exhale,
Mentally say,
How wonderful.
And finally,
One last deep inhalation in.
And mentally exhaling,
How wonderful.
