Number seven,
Contentedness practice.
Begin by finding a comfortable position and by bringing your awareness to the breath.
Take a few moments to let yourself arrive and allow the breath to draw you gently into internal awareness.
Allow the gaze to soften,
The eyes to close.
Allow the breath to welcome you into your practice.
We're going to attend to three aspects,
Happiness,
Gratitude and accomplishment.
First,
Bring your attention to something that made you feel happy today.
What happened?
Return fully to the memory.
Where are you?
What is occurring?
Who are you with?
Take five breaths here as you re-experience the situation.
What was it about the situation that brought happiness?
Examine the memory and feel the feelings of happiness again.
Breathe into the feelings and watch them grow.
Make the memory brighter and more vivid.
Sense it moving through the body.
Take five breaths here.
The second aspect is gratitude.
Direct your attention to something that you felt grateful for today.
What was it?
Return fully to the memory.
Where are you?
What is occurring?
Who are you with?
Take five breaths here as you re-experience the situation and invite the energy of appreciation in.
Ask yourself,
Why did you feel grateful?
Examine the memory and feel the feelings of gratitude again.
Breathe into the feelings and watch them grow.
Allow the memory to become brighter and more vivid.
Sense it moving through the body.
Take five breaths here.
The third aspect is accomplishment.
Bring your attention to something practical that you accomplished today.
What was it?
Return fully to the memory.
Where are you?
What are you doing?
Who are you with?
Take five breaths here as you re-experience the situation.
Reflect on the memory and feel the feelings of accomplishment again.
Breathe into the feeling and watch it grow.
Make the memory brighter and more vivid.
Sense it moving through the body.
Take five breaths here.
Having felt the energy of happiness,
Gratitude and accomplishment in turn,
Now allow yourself to feel the combination of all three flowing in the body.
Take five breaths here.
Finally,
Silently choose three words that describe how you feel now.
When you are ready,
Gradually return to wakefulness and set an intention to emanate happiness,
Gratitude and accomplishment in the rest of your day.
In your very own time,
Allow the eyes to open.
That was number seven,
Contentedness practice.
Thank yourself for finding time for this practice and don't forget to record your reflections in your mindfulness journal.
