Hello and welcome to Tranquility Tuesdays,
A serene space where we journey inwards to cultivate a mindful life.
Today we'll explore the profound simplicity of giving thanks quietly through Vipassana meditation.
Allow this session to be an invitation to reconnect with gratitude at a deep,
Steady level,
Uncovering the quiet blessings we often overlook in our busy lives.
Take a comfortable seat,
Either cross-legged on the floor or in a chair with your feet planted firmly on the ground.
Close your eyes gently,
Allowing your hands to rest naturally on your lap.
Take a deep breath in,
Feeling your chest rise,
And slowly exhale,
Releasing any tension in your body.
Continue breathing slowly,
Observing the rise and fall of your chest as you breathe in and out.
Begin to tune in to the silence within.
Notice any sounds around you,
Acknowledging them but not focusing on them.
Let your attention draw inwards,
Centering on the calm rhythm of your breathing.
In Vipassana,
We observe without judgement,
Resting in awareness of each breath,
Each sensation.
Let's hold on to this gentle moment,
As we cultivate gratitude with quiet attention,
One breath at a time,
Each breath allowing yourself to sink deeper into a place of awareness.
Vipassana invites us to observe with clarity and non-judgement,
To witness each sensation,
Thought and feeling as it arises.
As you sit here,
Still and calm,
Bring your attention to your body,
Feel the ground beneath you,
The weight of your body pressing down,
Supported.
This simple awareness is a gift,
Allow a gentle feeling of gratitude to rise with the stability of the foundation beneath you.
Now turn your focus to your breath,
Each inhale,
Each exhale is a subtle miracle,
Sustaining you moment by moment.
Notice how your body responds to the breath,
How it rises and falls naturally,
There's no need to change it or control it.
Simply be present with it,
Allowing gratitude to emerge for this simple yet profound act of breathing.
Notice any sensations in your chest,
Your abdomen,
As each breath comes and goes,
Let gratitude flow quietly,
Softly,
Expand your awareness to include your surroundings,
Perhaps there are sounds nearby or distant,
Maybe a cool or warm sensation on the skin.
Notice how the world moves around you,
While you remain still and centred.
Recognise that you are a part of this rhythm,
Interconnected with the world around you.
And as you observe,
Extend gratitude towards these elements,
The air that touches your skin,
The sounds that remind you of life moving all around you.
Quietly allow a feeling of connection and appreciation to grow,
Feeling the entire vessel that holds you from head to toe,
Notice the stillness,
The silence within,
And recognise that even amidst life's movement and noise,
There's always this place of quiet.
Acknowledge your body's strength,
Its resilience,
And send it quiet thanks.
Feel gratitude for each part that supports you,
Each limb,
Each organ,
Working together to carry you through each day.
Honour the simplicity of this moment,
Giving thanks without words,
Purely through your presence and awareness.
As thoughts naturally arise,
Perhaps memories or reminders of things undone,
Simply notice them without judgement.
Gently return to your breath,
Bringing your attention back to gratitude.
Recognise that in this quiet space,
Gratitude doesn't need to be spoken or shown outwardly.
It can exist silently within,
Like a lake,
Reflecting all the beauty around it without a single ripple.
In this vipassana practice,
We cultivate this silent gratitude,
Appreciating each experience without clinging,
Observing without reacting.
Imagine now,
Within your heart,
A small glowing light.
This light represents your quiet thanks,
A gentle,
Steady warmth.
With each inhale,
Let this light grow brighter,
Expanding through your chest,
Filling you with a serene appreciation.
With each exhale,
Allow it to extend gently outward,
Radiating your gratitude to the world.
Picture this light moving softly,
Reaching out to people,
Places,
Moments that might have brought you joy,
Peace or learning.
Let this quiet thanks flow without limit,
A quiet yet profound acknowledgement of life's gifts.
Hold this image of light and warmth,
Resting in it for a few more breaths.
You're simply observing,
Present and grateful,
Embodying a sense of peace and gratitude that doesn't need words.
Stay here,
Silently appreciating the present moment,
Knowing that this quiet thanks remains within you,
Accessible at any time you need it.
Now,
As we bring our practice to a close,
Gently return your focus to the sensation of your body,
Feel your connection to the ground,
The natural rise and fall of your breath.
When you're ready,
Place your hands together at your heart,
Honouring this moment,
This space of gratitude you've created.
Take a few deep breaths,
Sending thanks to yourself,
Making time for this practice today.
And when you feel ready,
Take a long,
Slow deep breath in,
And as you exhale,
Just move your fingers and toes,
Bringing movement back into your body.
Slowly blink your eyes open,
Taking in the room around you,
Hold on to the quiet thanks you've cultivated,
Carrying it gently into the rest of your day.
And know that this quiet gratitude is always here,
A peaceful presence you can always return to.
Thank you for joining me on this journey of quiet thanks for Tranquility Tuesday.
As you go about your day,
Let this gentle feeling of gratitude accompany you,
Bringing calm and presence into each moment.
Return to this practice whenever you need to,
And,
Until next time,
May your days be filled with peace and quiet appreciation.
