Begin in a comfortable seated position.
Place a bolster,
A blanket,
A rolled up yoga mat,
Or pillows underneath of your sitting bones.
One ankle in front of the other with your palms on your thighs face down.
Allow your heart to lift towards your chin as you slightly press your head back and extend through the crown of your head.
Begin to draw the awareness to your breathing.
As you inhale through your nose,
Lengthen through your side body and extend through the crown of your head.
As you exhale allow yourself to settle into the earth.
Observe your breathing.
Inhale,
Lengthen,
Reach,
Extend.
And as you exhale,
Settle.
Settle into your seat as you observe your breath.
Shift your awareness into your heart,
The center of your chest.
If your eyes are open,
Gaze softly down towards the tip of your nose or begin to allow your eyes to close as you turn your focus towards your heart.
And in your mind,
Think of something you feel grateful for.
And what does that bring you?
What do you feel with that presence in your life?
That one thing you think of that you can find gratitude for now,
How does that in your life make you feel?
As you draw your awareness to your heart and fill yourself with gratitude,
Begin to contemplate why it is you're grateful for that in your life.
Let the feelings overcome every cell within your body as you reflect on why it is you're grateful for that.
That person,
That thing,
That opportunity,
That lesson.
And with your awareness at your heart,
Think of something else in your life right now you feel grateful for.
And as it comes to your mind and you feel in your heart deep thanks and appreciation for the person,
Opportunity,
Lesson,
Being,
Idea,
What is it about that that brings you a sense of gratitude?
Is it feeling grateful for that person,
For the support they give you?
Grateful for that opportunity for the abundance that brings you or the lesson that taught you?
What is it about that that brings you a sense of appreciation?
Shift now your awareness to one more thing in your life right now in this moment that you feel grateful for.
As you shift the awareness into your heart,
With your mind thinking of that one other thing you can find gratitude for right now and what does it bring you?
How does it make you feel?
And sit,
Reflect on those three things in your life,
Your life right now that you find deep appreciation and gratitude for.
How does it make you feel?
Let those feelings from your heart expand through the crown of your head and settle into yourself with deep appreciation.
Sit,
Sit with this sense of gratitude.
Thank you,
Life.
