Taking your favorite meditative posture,
Seated or lying down,
Eyes softly closed or lowered,
Attuned to your body,
Settling into your space,
The skin of your body more supple,
Your whole body relaxing,
Releasing,
Taking a couple of deep breaths in through your nose,
Belly and chest expand.
As you exhale,
Soften the ribs and belly.
One more time,
Breathing in through the nose,
Breathing out,
Softening,
Beginning to sense appreciation in all of the different ways it shows up in your life.
Ask yourself this question as if you're asking a friend,
Who or what do I appreciate in my life?
Whatever the first image floats into your consciousness,
Hold that in your mind.
If nothing floats into your mind,
Return attention back to your breath.
Maybe something will show up spontaneously,
Sensing appreciation for whatever shows up for you.
What meaning does this hold for you?
Notice any feelings come up for you.
Let those feelings emerge in your body.
If no feeling is coming up for you,
Let that be okay.
With practice,
The feelings will emerge.
When they do,
Letting those feelings awaken within you.
You might notice a depth or affection of feelings,
Or maybe joy or relief emerging within you.
Now offer this image or object or being your appreciation.
See this being or object receiving the feelings.
Let a current of energy flow between you and your object of appreciation.
Without efforting,
These feelings of appreciation,
Of gratitude,
Flow easily.
Positive vibrations build up and around you.
If there's another image or object of appreciation that you'd like to offer gratitude to,
Doing that now,
Seeing the image,
Letting your feelings of appreciation float between you and your object of affection.
With gratitude,
Feelings of positivity and well-being can grow inside of you.
By pondering one simple question,
Whom or what do I appreciate in my life?
Attuning back to your breath,
Sensing your body.
When you're ready,
Gently blink your eyes open.
Have a beautiful day.
