Welcome,
My friend.
Let's practice some simple ways we can express gratitude during the day when our emotions are running high.
Go ahead and sit up and make any necessary adjustments to ensure you're as comfortable as possible.
As you settle in,
Give your body permission to relax,
Closing your eyes,
Allowing your limbs to lie comfortably,
Your shoulders drop,
Your lips are slightly apart.
Now,
Begin to connect with your breath.
Simply notice the rhythm of your breathing as you inhale and exhale.
And now feeling gratitude for the people who you work,
You live with,
And or part of your relationships.
Those you interact with daily.
Perhaps thinking of a particular person whose work or effort directly supports your life.
Appreciating their contribution,
Their good intention,
Saying in your mind to them,
Thank you.
Now bring to mind someone who you really care about.
Someone who makes your heart smile when you think of them.
Picture them in your mind.
And think about what this person means to you.
What you appreciate about them.
Who they are and what you've experienced together.
And the impact that they've had on your life.
And as you imagine them,
Notice what feelings you're experiencing.
What sensations you detect in your body.
Especially those in the area around your heart.
Express gratitude towards them.
Thanking them for being who they are and for their presence in your life.
Imagine them receiving your gratitude,
Feeling it.
Bring into mind something in particular that you're grateful for today.
Something that made a difference to you or that you especially noticed.
Perhaps it was a smile of someone on the street.
Someone who held the door for you.
Or someone who said good morning.
They all matter.
Someone's kind words.
Selfless action.
Feeling the appreciation and gratitude you have for its presence in your day.
As you bring these things to mind for what you're grateful for,
Allow yourself to rest in this experience of gratitude.
When you cultivate this practice of gratitude,
You may even find yourself able to be grateful for difficult or unpleasant experiences.
If you'd like,
Bring to mind an experience in your life that might be a little challenging,
Then express thanks for challenging you in some way.
Offering your appreciation to learn from it.
Thank this challenge for what it may offer you.
Finally,
Appreciate the opportunity to pause and experience this very practice of gratitude.
For all that you brought to mind during this practice.
For all the countless gifts in your life say thank you.
To all the people.
To all that is around you and part of you.
For all that you've experienced in your life.
For all of this,
Thank you.
And allowing the sense of gratitude fill you completely as you breathe in and breathe out.
And settling your mind on your breath.
Here and now,
Fully alive and present in this moment.
Say thank you for your mind,
Your body,
Your relationships,
Your skills,
And everything in your life.
Finish with a full deep breath in and long slow breath out.
And gently and slowly open your eyes.
Returning your awareness to where you are.
Thank you dear friend.
For allowing me to share this experience with you.
