Welcome.
Today's short practice is a very potent way to calm the mind and cultivate a sense of gratitude and contentment.
We will practice this meditation seated.
So come to a comfortable seated position.
I encourage you to elevate your hips.
I'm sitting on a yoga block.
You can sit on a cushion,
A pillow,
Anything that's comfortable.
It doesn't matter what position the legs are in,
Just make sure that they are comfortable and not distracting you.
To begin with just a simple breathing exercise to tune in and quieten the mind.
Join me as we close the eyes down.
Soften the forehead.
The tongue and jaw.
Let go of any holding.
Notice the breath touching the nostrils.
Begin to inhale smoothly,
Deeply and pause.
And then exhale for five.
Bowl.
1.
Let's do that again,
Inhale smoothly.
Deeply.
And Paul.
And exhale for five.
Bull.
3.
Two.
One.
And as you settle here,
Take a moment to Consider something simple.
That you're grateful for.
What makes your heart smile today?
Try not to attach to the person or situation.
Just tuning in to that sense of gratitude.
And when you're ready,
Briefly open your eyes,
Bring those hands to prayer.
We're going to rest the thumbs on the sternum.
With the inhalation,
Gently open the palms,
Keep the thumbs,
Pinky fingers connected.
And then as you exhale,
Gently bring the palms back together.
Thumbs will stay rested.
On the sternum at the heart centre.
Let's close the eyes down.
Inhale smoothly,
Deeply.
Open the palm.
Take a little pause before you exhale slowly.
Bringing those palms back together.
Inhaling,
Palms open.
Begin to breathe in your sense of gratitude.
And exhaling,
Palms reunite.
And thoughts will come and go.
Just return to the breath.
The movement of the palms.
And continue to inhale your sense of gratitude.
Each breath is a new opportunity to be present.
To be mindful.
Awareness resting at the heart center.
Expanding with the inhalation.
Softening with the exhalation.
Next time your palms come back together,
Resting there.
Feeling content in life.
Doesn't come from moi.
It grows from recognizing what is already present.
And carry this with you in your day.
Acquired awareness.
That even in the simple moment,
Yours already and all.
You are whole.
You are enough.
To rub those hands together vigorously,
Creating a little heat,
A little warmth.
Once you begin to feel that warmth,
Cup your hands over your eyes and your third eye centre.
Feeling the wall,
Bathe the eye.
When you're ready,
Slowly move the hands from the face and allow the eyes to adjust to the light.
Thank you for practicing with me today.
