Welcome to this gratitude practice.
Practicing gratitude can really significantly increase our well-being,
Life satisfaction,
And even strengthen our immune system.
Building our capacity for gratitude isn't difficult,
But it does take practice.
So this recording is really an invitation to something you could do on a regular basis.
Maybe every evening before bed.
Maybe in addition to another meditation practice that you take part in.
The more you start to bring your attention to the things that you feel grateful for,
The more you'll notice over time all the things that you can be grateful for.
So this is really just an invitation for you to take a short pause from your busy day to become aware of some of the good things that have happened today in the past.
You could formalize this by writing these down in a journal,
Or simply bringing them to your mind's eye in these next few minutes.
So to get started let's just take a comfortable seat.
You could be lying down for this as well,
Finding a moment to come into stillness.
Taking a few nice deep breaths in through the nose and out through the nose.
Maybe you even allow the eyes to close or for your gaze to just gently soften.
And as you're finding your center here,
Your stillness within,
Let a day that's been just passed by the mind's eye.
And think of something,
However small it was,
Something good that happened today.
Maybe that's just a small act of kindness from a stranger.
Maybe an act of kindness that you gave to someone else.
It could have been someone holding a door for you.
It could have been just a cup of coffee or tea that you got to drink today.
Maybe it's something bigger,
Like something really good happened at work.
Whatever it is,
Find your one small or big moment today.
And then just feel thankful for this moment.
What does it feel like in the body to feel gratitude towards this one small moment?
Next,
Bring to mind one person who has brought joy into your day or into your life at some pastime.
Again,
This could be big or small.
But notice that sense of gratitude that's growing inside of you towards that person.
Maybe even thank them internally for whatever it was that they did for you.
And then let the opposite be true as well.
Think of something,
An interaction you've had with another person where you have shown them kindness.
Where you have brought joy into their day.
And feel a sense of gratitude towards yourself for that moment,
For that relationship.
And then take a moment to think about your body and all the wonderful and amazing things it does for you on a daily basis.
Allowing you to move through the world as you are,
As imperfectly as it might feel.
Can you still feel gratitude towards your body?
Maybe if this feels really difficult,
Start with something small.
Thanking just your feet for carrying you throughout the day.
Your eyes for being able to see the world around you.
The ears for being able to hear.
The skin for the sense of touch with which you get to experience the world.
However small it might be.
Or fully embracing your whole body and all the wonderful things within it.
And lastly,
Let's take a moment to become aware of the fact that you have taken the time today to complete this practice.
And allow yourself to feel gratitude for everything that has led you to this moment.
However difficult it may have been to get here.
Gratitude for the fact that you are in fact present here today.
In a moment of stillness for yourself.
Taking this time to practice gratitude.
Which includes gratitude towards yourself.
And allow that feeling to just be with you for a couple more moments.
And when you're ready,
Just coming back into your body and the space that you're in.
So feeling the body on the ground.
Feeling the breath moving in your body.
Maybe noticing some sounds around you.
If your eyes are closed,
Maybe start to just picture the room that you're in.
Before you slowly,
Gently allow the eyes to open again.
Sitting here just for as long as you need to.
As our practice is now complete.
