Take a moment to it into a comfortable position.
If your feet are on the ground,
Make sure they're fully supported underneath of you.
Just take a moment to pause this track and grab a pillow to put underneath your feet.
Allow yourself to feel really supported.
And the chair that you're in.
Allowing your body to feel held in this moment.
And just dropping the attention.
From the mind down into the body.
And as you do this,
Just notice there's any contraction.
Tension held in the body.
And simply invited to release if it wishes.
In this moment,
There's no need to hold on to any of it.
Can just put it down and Later if we wish to pick it back up we can do that.
Now place your right palm on your right leg.
And your left palm on your left leg.
Both face down.
And taking a breath into the right palm.
All the way down into the stomach.
And then twice as long out.
Bringing your attention up to your right elbow.
Taking a breath there.
And again twice as long out.
Taking a connecting breath up to the right shoulder.
And on the exhale,
Allow the relaxation to cascade down.
Take a breath into the left shoulder.
And allow the ease to flow down that side of the body too.
Taking a breath into the left elbow.
And just allow that side of the body to relax.
And taking a breath into left palm.
Allow the relaxation to cascade downwards.
In this meditation,
We're just going to Fill in the picture,
The landscape of our lives.
By intentionally thinking about.
What's going well in our lives right now.
So often.
The hypervigilant mind.
Can be searching for things that are wrong or need fixing,
Endlessly adding to our to-do list.
And in this meditation,
We're just building up the muscles.
Of filling out the picture.
Yes,
There are things to do.
And always ways to grow.
And yet.
.
.
There are things that are going well now.
So in this moment Just ask yourself this question.
What's going well right now in my life.
Can be as simple as.
.
.
I am able to take a breath.
The important part of this is allowing the body to really feel it.
So for each thing that you name,
Give your body a moment to really drop into that felt sensation of it.
Felt sensation of that gratitude.
Sometimes it helps to think about if we didn't have with everything that is going well.
And it's easy to feel how we might miss it.
That's another way to go about feeling.
And enjoying what we have in our lives.
Allow yourself to enjoy it with all the senses.
If there are certain smells that come from the things that are going well,
Maybe even or an embrace.
Allow yourself to really feel it.
Opening up all of your senses to it.
What's possible in our lives now because of this foundation.
Of things going well.
The things that you're grateful for.
What's possible in your life because of it.
And let that next layer ripple outwards.
Again,
Allowing yourself to feel.
The gratitude in your body.
Now allow yourself to really visualize in full color and sensations with all of your senses.
This fuller landscape of your life.
Without pushing away the things that need to get done or even the things that are hard.
But allowing this.
Additional dimension to be overlaid.
To be a part of.
Landscape too.
Taking in a fuller picture than before.
Allowing these gifts and these gratitudes in your life,
The things that are going well,
To really resource you.
And as we close this practice,
Just grab one little token from this.
For you to carry through your day.
Or maybe into your dream if you're doing this practice in the evening.
One little token to remind you.
Of all the things that are going well.
Allowing you to feel it and enjoy it all over again.
Can be an image.
Maybe a song or a sound a taste felt sensation.
And start wiggling your fingers and your toes.
Deepening your breath.
Stretching whatever wants to be stretched.
And when you're ready.
Open your eyes.
