Welcome to this gratitude practice.
Take your time to settle in,
Get comfortable,
And arrive here in this moment.
You might close your eyes or let your gaze drift downwards.
Show yourself care by adjusting your positioning or any props in a way that will help you feel more supported during this practice.
Bring awareness to your grounding points where you make contact with your chair,
The floor,
And or any other props you are using.
Allow yourself to feel supported at your grounding points.
At any point in this practice,
It may mean readjusting yourself or your props as you honor your experience.
By tuning into your experience and making adjustments to feel more comfortable and supported,
You are showing yourself gratitude.
You send the message that you deserve to feel comfortable and supported.
As you are ready,
Shift awareness over to your breath.
Observe the natural flow of your inhales and exhales.
Be present here with your breath.
Observe your experience,
The physical sensations that arise with each breath.
Here,
There is no need to control the breath or for the breath to be any certain way.
However the breath is at this moment is exactly the way it's supposed to be.
The breath is a vital part of our existence.
We need to breathe.
Here the body is breathing on its own just as it is meant to do.
Allow the sense of gratitude for your body as it breathes on its own.
Allow in the sense of gratitude that you are honoring your body and your breath by taking time to observe it and to be with it.
As you are ready,
Shift awareness to other physical sensations in the body.
These might be sensations relating to your grounding points,
Where you are supported in this room.
These might be sensations in the stomach or chest.
Maybe they are sensations of tension or discomfort.
Or maybe they are sensations of ease and comfort.
They also might be neutral sensations.
Take some time to observe what you feel in your body and what you feel in this room.
These can give us information about how it could be more comfortable or more at ease.
Here your body may be asking you to change positions,
Adjust your props,
Add a blanket.
If the body is sending you a request through your sensations,
You are welcome to honor that and make any adjustments here.
Your body may also be giving you a message about something that it wants to be adjusted over the long term.
Discomfort in the stomach may be your body's way for asking for more nourishing meals.
Tightness in the muscles may be your body's way to ask for more physical activity or more stretching.
Take a moment to observe your body's sensations and explore any messages it may be giving you.
Give your body gratitude for communicating its needs to you.
Give yourself gratitude for taking the time to observe those sensations and listen to your body's messages.
Bring some awareness to yourself here in this gratitude practice.
You may even visualize yourself in whatever position you are in and whatever room you are in.
You have set aside this time to be present and to ground yourself through gratitude.
Even if your mind wandered from the practice,
Even if you found yourself stuck in judgment in this practice,
Here you are practicing.
Mindfulness,
And especially mindfulness based in gratitude,
Is just that,
A practice.
Bring in a feeling of gratitude for yourself as you have given yourself this opportunity to practice.
Thank yourself for setting aside time to honor yourself.
Observe what this gratitude feels like for you.
Where do you feel it in your body?
What sensations accompany it?
What else comes up with this gratitude?
Bring some care to whatever it is that comes up for you with gratitude.
Bring awareness to a few final breaths here.
Send awareness down towards your points of grounding.
Begin to send awareness outwards,
Tuning in more to other sensations in this room.
In your own timing,
And doing so very gently,
Bring yourself back into the room.
May you continue to allow in this sense of gratitude.
