Go ahead and settle in,
Settle down,
And relax.
Focus in on your breath and allow your awareness to travel in and out with every breath you breathe.
Start the process of releasing tension from the body.
Scan your body from the top of your head all the way down to the tips of the toes.
With every exhale,
Release a little more tension.
Let go a little bit more.
That's right.
And as you continue to breathe in and breathe out,
Let your whole body settle into the experience of the present moment,
Knowing that you're learning to let go a little bit more with every breath you breathe.
Now bring your breath and awareness into the heart,
Resting your attention gently upon the heart.
Perhaps you can notice the beating of the heart.
Or maybe you just get a sense that the heart is there,
Doing what it needs to do to keep you alive and well.
Send gratitude to the heart,
Thanking the heart.
Perhaps you can imagine a color that represents the gratitude that you're beginning to feel.
Surround the heart with that color.
Bring it to glow and to expand and to fill up the entire chest deep inside.
Feel your whole chest is radiating gratitude.
Continuing to move the gratitude all throughout the body.
Perhaps expressing inwardly your deep gratitude for the body that you have.
Allow that color of gratitude to continue to radiate out and to expand to fill the space around you.
Almost as if the air around you were charged with the energy of this gratitude,
This color.
Perhaps seeing,
Hearing,
Or feeling the vibration.
Until the entire space around you is completely filled.
Allow your gratitude to fill the entire building that you're inside of now.
Whether it's your home or your office,
Allowing gratitude to radiate out and fill your space.
And now,
Allowing the gratitude to expand out even further,
As far and as wide as it can go.
Perhaps filling your city,
Perhaps filling your country,
Perhaps even expanding beyond to fill up the whole world.
But just imagine,
Your gratitude is now expanding beyond.
And at the same rate and pace that you can bring this gratitude with you into the present moment,
Open your eyes and return your attention to the outside world.
Bring with you a radiant and radiating,
Expansive gratitude.
