Come to a comfortable seated position,
Ensuring that your back is supported and you're sitting with a tall spine.
Take a few moments to settle,
Ensuring that you're sitting comfortably,
You're suitably warm,
And you won't be disturbed for the next few moments.
This is your time.
Time just for you.
Close your eyes or set your gaze down towards the floor in front of you.
Drawing your attention inward.
Begin to notice your breath,
The steady flow of inhales and exhales,
The gentle rhythm of you.
Gradually allow your focus to find the spaces at the end of each breath where the exhale pauses.
Also take the momentary pause when it becomes the exhale.
Notice these tiny movements,
The space in between each breath.
As you focus on the breaths and the present moment,
Ease and your mind begins to soften.
Tensions of the day begin to release and you feel more relaxed with each exhale.
Your attention begins to gently shift,
The space where your dreams occur.
Picture yourself taking a walk through a beautiful park.
The air is crisp and fresh,
Outdoors unaffected by the temperature.
Soft clouds cover the late evening sky and darkness is gently easing its way in.
You feel peaceful and safe and at ease as you stroll on through the park,
Noticing the leaves falling to the ground,
To join their friends creating an autumnal carpet beneath.
The scene is beautiful,
Nature is changing before your very eyes.
As you walk on,
The clouds begin to part and you realize that there's a beautiful full moon this evening.
Gazing up at the celestial lights,
You feel a sense of wonder and amazement,
Knowing that you are part of nature.
The light from the satellite illuminates the path you walk along,
Adding to your sense of safety,
Sense of wonder and the sense of relaxation.
As you continue on your stroll,
You notice something new in the leaves beneath your feet.
Each leaf seems to be highlighted by the light from the moon.
As you take a closer look,
You notice what appears to be writing on each crisp autumnal leaf.
The writing bears the names,
Names you are grateful for in so many ways.
Some are names of those you haven't thought of in quite some time,
Others are names of people you see regularly.
Your shoulders relax and a smile plays across your lips as a sense of gratitude begins to grow within you.
Gratitude for all of the people who have shaped your life in so many different ways.
As you walk on through the park,
You notice a tree where the leaves seem to be coming from.
Each leaf has a different name on it,
Names of people.
A feeling of gratitude for all of these people to fill you.
Leaving the tree behind and realise that the leaves with names on them are becoming fewer.
Other words are appearing on the leaves beneath your feet,
Highlighting everything that you enclose.
A beautiful park to walk in from the full moon seems to be illuminating the very idea of gratitude.
Almost as if your thoughts,
Realise that any worries you brought with you on the walk have melted away with the growing warmth of the moon's gratitude.
You feel at ease,
You feel happy.
This is the right place for you to be right now.
Your heart to be filled with a sense of gratitude as you continue your walk.
Each tree holds a different set of words,
Names,
Places,
Feelings,
Memories.
Enjoy them,
Remember them.
Allow them to fill you with a smile,
With happiness and to allow that feeling of gratitude to grow.
When you're ready to return,
Begin to head back to the park entrance,
Knowing that you can return any time you need to release the day's worries and replace them with a sense of perspective and gratitude.
The trees in this park have been planted by you.
A special place where you can store all of the things that you feel grateful for in your life.
A place where you can visit to remember them whenever you need to.
This is your park.
Take one last look around before you begin to leave.
Leaving just the way you began,
Drawing the attention back to the breath,
To the pause between the inhale and the exhale and the slight pause between the exhale and inhale.
Noticing the present moment,
Picturing the room that you're in,
The ceiling,
The floor,
The walls.
Bring back the sense of gratitude with you.
To take it with you into the rest of your day and to keep it with you in the moments when you need to remember all that you're grateful for.
Take several slow deep breaths and as you exhale gently open your eyes.
