Hi,
My name is Alyssa.
In today's practice,
We will focus on gratitude.
I want to begin with a quote from a very modern day Bodhisattva,
Someone who has a really compassionate presence.
You may know who I'm speaking of,
Fred Rogers.
Quote from Fred is,
I believe that appreciation is a holy thing.
That when we look for what's best in the person we are with in the moment,
We are doing what God does.
Though loving and appreciating our neighbor,
We are participating in something truly sacred and appreciating each other,
Nature.
When we are feeling gratitude,
We are participating in something sacred.
Go ahead now and get comfortable where you are,
Bringing in a comfortable posture,
But remaining awake and alert.
We'll begin with taking a deep breath in and an audible exhale.
See if you can feel the chest and lungs as you inhale next.
With your out breath,
See if you can slow it down.
See if you can feel the sensations of the breath as you release it.
Again,
A long,
Deep,
Full in breath and a slow,
Smooth out breath.
Softening down the length of the body,
Continue with this breath.
Bringing a full awareness to where you're sitting.
Seeing the earth holding you,
Just allowing gravity to hold you in place.
Throughout our practice today,
Your mind will wander.
Let it drift with thoughts,
And you'll notice that.
Just relax.
Bring yourself back into the breath.
With your body light,
I want you to bring a sense of kindness to wherever you are,
The place of non-judgment.
As we move into our internal world,
I invite you to scan your life,
Becoming aware of and leaning forwards in things that you're grateful for.
The whole way to do this is to say,
I am grateful for,
And just allow whatever arises to come.
And when you have something,
Pause with it.
Just breathe with what's here.
Really focusing on what's come up.
Maybe it's someone in particular or an experience,
Goodness in your life.
Remembering as these feelings of gratitude arise,
To feel into the sincerity that is here.
This is how we install and deepen the memory of the feelings and the sensations that accompany it.
Now bring something forward in your mind that has a lot of light to it,
Something that stands out for you,
Full of gratitude.
What is it?
What is it about it that brings it alive to you?
Bring your full attention into it,
Let it fill your body.
Allowing it to be as big as it wants to be.
What other senses come with it?
Body movement,
Temperature,
Just weave that into your experience.
Let it sink into you like water soaks into a sponge,
Surrendering to it.
When we can sit with these feelings for even just her 20 or 30 seconds,
It installs deeply within us.
Grateful,
Grateful,
Grateful,
Dropping softly into presence.
Be with this feeling of gratitude as it circulates through your body.
Place your hands on your heart and offer a deep thank you,
Sending gratitude to yourself for showing up today.
And gently rubbing your hands together,
Feeling the warmth and buzzing energy we've created.
Transferring this energy,
Place your hands over your eyes and feel a sense of gratitude,
Blood over your face.
I'll leave you with a poem by Thich Nhat Hanh.
In gratitude you have watered seeds of love in me.
In gratitude.
In gratitude I will water seeds of love in someone too.
I know you're there for me and I am so happy.
And when you suffer some please call and I will come.
In gratitude you have watered seeds of love in me.
In gratitude.
In gratitude I will water seeds of love in someone too.
Thank you for your practice.
And I'll rest in peace one day.
