Closing the eyes,
If that feels safe where you are.
And feeling the feet on the ground.
You might want to tap your heels,
Tap your feet,
Feel them on the ground.
Wiggle in your seat.
Feel your body.
Touching the chair,
The ground,
The bed,
Wherever you are.
Notice gravity holding you in place.
Taking just a couple of breaths to scan the body.
Notice if there's any places in the body that want your attention,
Want your awareness,
That are calling for your awareness.
And you can just rest your attention on that body part.
Letting the shoulders fall away from the ears.
Softening the eyes,
Softening the jaw.
Allowing for any intentions you may have had when you sat today to arise.
Bringing the awareness to the breath now.
You can just say in and out as you breathe.
And just noticing the sensations.
Quality,
Temperature,
Feel of the air on the way in.
How your chest and belly feel as it expands,
How it feels as it relaxes.
Just watching the natural flow of the breath.
And if the mind wanders,
Just come back to in and out.
Now bring into mind now bring into mind anyone in your life or any situation in your life or any scenario in your life,
Any place in your life,
The easiest place for you to experience appreciation or gratitude.
Just any area of life where you have the experience of what you call gratitude.
And thinking about what it is about this person or place or scenario that you're grateful for,
Notice where in the body you begin to experience that gratitude or that appreciation.
Keep letting go of any kind of judgments or labels on the experience and just sink into where in the body you feel this and what it feels like.
You may even say to yourself,
This is what that feels like without labeling it.
Just this,
This is what it feels like.
And you can notice,
Does it have a color or a shape,
A temperature,
And you're just sinking into that vibration in that part of the body of appreciation or gratitude for that person.
That vibration in that part of the body of appreciation or gratitude for this easy person,
Place,
Or scenario.
See if that experience expands into other parts of the body as you settle into it.
Start to feel what other parts of the body feel like in comparison.
See if you can just play with that experience of gratitude.
Notice it's no longer about the person.
It's just the experience.
You just use the person or place as a doorway,
As a pathway to the experience of gratitude.
And now you're just in the experience of gratitude.
Don't feel necessary.
It's not necessary to language it or label it.
You're just feeling around.
And if you bring back into attention the original object of gratitude,
Notice if that changes anything in your experience,
Bringing that into this expanded sense of gratitude in the body.
Does it deepen the connection between you and them?
Does it expand the distance between you and them?
Does it deepen the connection between you and them?
Does it expand it in the body?
Just noticing any changes when you bring them or it back to mind.
Keep noticing the experience in the body,
The frequency,
The vibration of gratitude or appreciation in the body.
Setting something of a baseline for yourself for the day.
Whenever you're ready,
You can take a few more breaths.
Open the eyes.
