Begin by finding a comfortable seated position making any adjustments to the body Sitting upright and allowing the spine to lengthen Become aware of the sensations of the air on your skin The sensations where your body is in contact with the surface that's supporting it Begin to notice the sounds around you The sounds within the room the sounds outside the room noticing sounds outside the building bringing awareness to your ears Grateful for the ability to hear all of the beautiful sounds of life music playing birds singing water flowing laughter the voices of those you love the silence Become aware of the breath Just awareness that you are breathing Feeling the breath as it enters the body Feeling the breath as it leaves the body feeling the breath as it fills the lungs on each inhale and Feeling the lungs empty on each exhale Grateful for each of these breaths and for the fact that each of these breaths gives you life Become aware of any tension in the body Beginning at the crown of the head Become aware of any sensations beginning to soften the forehead the eyes Awareness of the eyes that allow you to see colors smiles the majesty of nature the moon and stars faces of those you love the sunrise Sunset yourself in the mirror releasing the face and the jaw Relaxing the tongue allowing it to rest softly where the front teeth meet the roof of the mouth awareness of the lips and mouth that tastes and savors and nourishes the mouth that kisses and speaks whispers and sings awareness of your nose Feeling the breath pass across the nostrils as you inhale and exhale Grateful for each breath Grateful for the smell of the ocean breeze for cookies baking the aroma of sweet perfume Newly cut grass Releasing the neck and the shoulders awareness of the chest Become aware of your heart beating in your chest Pulsing filling with love and compassion and peace and Flowing this love in and out from your heart Awareness of your hands Relaxing wrists and fingers Grateful for these hands that hold and touch open and close Arms and shoulders that carry and hug Relaxing your legs and feet and toes Awareness of the gift to wiggle our toes and walk barefoot in soft grass To walk and to run to skip and to jump To dance and kick to leap and point Feeling gratitude for your physical body Feeling gratitude for your physical body For the amazing masterpiece that it is for all that it does for you each day Grateful for your body exactly where it is today Now bring to mind a person in your life that you are grateful for It could be a partner a friend a loved one a Parent a child anyone Choose who most quickly comes to mind Not someone you should be grateful for Instead someone who the thought of naturally makes you smile and filled up with love Invite this person in Try and get an image of them See their face their eyes If you can't see them,
That's just fine simply feel their presence Maybe you can hear their voice Or feel their embrace Just notice how their presence feels And now take time to recall all of the things that you love and are grateful for about that person In your mind tell that person all those things you love and are grateful for about them As though they were there with you Tell them all the reasons you love them And notice what gratitude feels like Notice how it feels in your body.
Is it warm or cold?
Soft or hard Expanding or contracting Is it fluid or solid perhaps evaporating Is it dull or sharp Throbbing or swinging does it have movement if so,
Which direction?
Does it have a sound Where do you feel it in your body?
Your chest throat Stomach Pay attention to how gratitude feels as a physical sensation in the body Now just breathe and feel more grace more ease Experience the warmth love and compassion that gratitude brings into your heart Think of love in your life Into your connection to those things that are sweet and loving and honorable and that just feel right Let this sensation of gratitude fill you up as you go about your day Let this sense of gratitude touch everyone you meet with today Gradually begin to bring your awareness back to your breath Beginning to deepen your breath Bringing your awareness back to your body Back to your physical body Taking your time to gently move fingers and fingers Taking your time to gently move fingers and toes And to slowly begin to move your body gently When you are ready Slowly open your eyes
