Please make yourself comfortable in a seated position and take a deep breath in,
Feeling the sensation of air as it enters the tip of your nose and nourishes your body.
And exhale,
Allowing your body to fully relax.
Become aware of your body,
All of the sensations,
The sounds,
The feelings.
Maybe you can hear your heart beating or a pulsing sensation.
Without moving,
Observe what your left pinky finger feels like.
Can you feel it?
Perhaps it may just feel like a cloud of sensation or you may not be able to feel it at all.
Now move your focus towards your right foot.
What does that feel like?
Now move your attention to the back of your neck.
You may be able to feel your hair or it may just be a cloud of sensation or nothing at all.
Now at once,
Take in the sensation of your entire body as a cloud of sensation.
Feel it all at once.
As you inhale,
Direct your breath to any points of tension or discomfort in your body.
And as you exhale,
Release any pressure or force.
Observe your jaw.
Does it feel tight?
You may want to move it and see how that feels.
As you continue to relax more and more into your body,
Direct your attention to the organs in your stomach.
Can you feel them?
Can you hear them?
Once again,
Inhale,
Sending nourishing air to any places of discomfort.
And as you exhale,
Relax deeply into your body.
Finally move your attention to your breath as it dances in and out,
Ever so slowly through your nose.
A young person wanted to know the difference between heaven and hell,
So she decided to visit them both.
In hell,
She discovered people sitting at long tables filled with delicious food,
But they were all emaciated and starving.
They had spoons that were six feet long and they could not bend their arms in such a way to feed themselves.
In heaven,
She saw people sitting at a long table filled with the same delicious food.
They too had spoons that were six feet long,
But they were well nourished and happy because they were feeding one another across the table.
She then understood heaven and hell may offer the same circumstances and conditions.
The critical difference is the way people treat each other.
Return your focus to your breath as it glides in and out of your nose.
Take a moment to think of one person who has helped you in your life.
This could be a friend,
A parent,
Or even a stranger.
Maybe it was something small that happened to you today with your kids or at work,
At a store,
Or something monumental in your life that greatly impacted you.
Think of only one specific instance.
As you think of this specific instance in person,
Extend gratitude to them for their help,
Allowing yourself to be consumed with appreciation and thankfulness.
Whether it was a big or a little help,
It made a difference to you.
Really feel that.
Take that in,
That gratitude,
That appreciation.
As you continue to feel the gratitude for the help of this person,
Envision this person happy,
Really,
Really happy.
Wish them well,
Acknowledging what they've done for you.
See them smiling,
A big,
Big happy smile.
See them free,
Enjoying life.
It's truly a beautiful thing to see someone smiling,
Laughing,
Filled with joy.
As you return to your breath,
Gliding in and out,
Release all thoughts of this particular person.
Let's stay with the feelings of gratitude.
Feel them.
Perhaps even a smile will cross your face as you continue to feel gratitude and appreciation welling up inside of you.
As you go about your day,
Remember to ask yourself,
What can I do for others?
Perhaps it will be something as simple as smiling at a stranger,
Buying someone a coffee,
Or showing up and really listening to someone who needs you.
When we can come together in support of each other,
Especially those who may not be able to give in return,
We cultivate a compassionate landscape that leads to happiness and joy.
Return to your breath now as it moves in and out of your body.
You may focus on your breath as it enters the tip of your nose,
Or you may want to focus on the air as it fills your belly.
If you become distracted by thought,
Merely acknowledge it and return to your breath as it glides in and out of your body.
In the last minute of this session,
Return back to your breath and start anew.
Focus your energy on your breath for this last minute.
Thank you for joining us today.
May you remember to give,
And may you have a meaningful day.
