This meditation is a meditation on appreciation.
So to begin,
Become aware of your body and its connection to the earth.
Notice the posture that the body is in.
Perhaps feeling the places of contact the body is making the seat or the floor and allowing attention to inhabit the present moment.
Noticing what you see with your eyes,
Colors,
The forms,
Just taking them in.
Then becoming aware of the soundscape,
Letting awareness inhabit the auditory field,
Noticing the sounds that are present,
Both subtle and more coarse,
Close and further away.
And then becoming aware of the physical sensations of the body.
Noticing what smells are present tastes that are present.
And also noticing what feelings are present,
Emotions are present.
And the quality of your thoughts.
Not so much the content but what is the feeling of the thinking mind right now.
And from present moment experience.
Turn your attention towards appreciation senses open.
Can you find one thing right now in your direct experience that you appreciate that you're grateful for,
Or that you simply enjoy?
Just notice seeing,
Hearing,
Smelling,
Tasting,
Touching,
Feeling,
Thinking.
Is there one thing in your direct experience that you're grateful for that you appreciate?
And if you find one.
See if you can find another it can be really simple,
The feelings of the hands,
Touching whatever they're touching.
Maybe a red,
Or perhaps your eyes fall on something that you received as a gift,
Or something from the natural world.
Feel what it feels like to turn your attention towards appreciation.
And then for a little while,
Feel what it feels like to simply appreciate and see if you'd like for the rest of the day,
Carry this feeling of appreciation.
Know that you can always come back to present moment experience and connect with basic simple appreciation for something that's happening right now.
And then in this way,
We bring we highlight the appreciation that is already present.
That is already part of our direct experience,
But is sometimes overlooked.
And please appreciate your life.
Thank you.
