Welcome to this mindfulness practice as we focus on the quality of gratitude.
Just ensure you're sitting comfortably or lying down comfortably,
That you're warm and in a quiet space.
Let us be mindful of the beauty in our lives.
Ask yourself at this very moment,
What are three things of which I am grateful?
Observe how you feel.
Are images coming to you?
Are you smiling?
Does your heart feel full?
Being grateful is one of the most important but often overlooked qualities of humanity.
Gratitude is the willingness and eagerness to recognize the good things we have in life,
To identify and to show appreciation for each of these blessings,
To stop taking life for granted and to return kindness whenever the opportunity arises.
Whenever you are thankful,
What emotions arise?
Do you become more aware of all that you have and all the wonderful attributes and talents that you possess?
Do you become more mindful of the little things?
More mindful of the wonderful people who surround you?
Do you feel happy,
Enthusiastic and excited about what the future will bring to you?
Do you feel well and whole?
Know this by being mindful of the beauty in our lives and appreciating all that comes before us.
We shall awake each day in a state of joy and retire each evening with thanks in our heart.
And we will sleep better.
For a little while just bring your attention to your toes.
Gently relax the toes,
The soles of the feet,
The tops of the feet,
The heels,
The ankles.
As you breathe out,
Exhale all tension from your feet.
Relax your calves.
Sense the spaces behind the knees.
Sensing space.
Relax the back of the thighs,
The front of the thighs.
Release all tension from the buttocks.
It's as though you're falling deep,
Deep into the earth.
Falling.
Falling.
Sense the lower back and allow it to soften.
The middle back.
The upper back.
Let it go.
And draw your attention to the hands.
Soften your fingers one by one.
Sense a gentle pulsing in the palms of your hands.
Tingling,
Pulsing,
Warmth,
All cool.
Relax the wrists and notice the energy flowing around the wrists.
Relax your lower arms to the upper arms to the shoulder.
Drop your concerns,
The weight of the world,
The burdens and worry.
Come into the moment and release all that binds you.
Bring awareness to your face.
Drop the jaw.
Again and again.
We hold on to so much in our jaw.
Relax the wings of the nose,
The sides of the nose,
The bridge of the nose.
Soften the eyes above the eyes and behind the eyes.
And go deep within the eyes.
It's as though you're looking out from behind the eyes.
Relax so far from temple to temple and notice how this smooths out your face.
Softness.
Serenity.
Harmony.
Taking a long deep breath and release all tension and strain.
Breathe in deeply.
Keep the focus upon your breath.
Come into this moment.
A breath,
A breath,
The breath.
And if the mind wanders away,
Just bring it back to the breath.
Reach out for it and draw it back.
Feeling grateful that you are here right now in a state of calm and quiet.
Breathing well,
Resting peacefully.
For what are you grateful?
Waves rolling into shore.
Snow capped peaks.
Or a field of flowers.
A playful child.
The moon at night.
A starlit sky.
The rise of the sun.
The sound of rain.
The whisper of the wind.
Bird song.
Cool air on the skin.
Melody.
Writings of mystics.
Poems of sages.
The love of friends.
The love of friends.
Breathing in.
Breathing out.
Slowly.
Deeply.
Gently.
Gently.
Peacefully.
In this moment.
The soothing moment.
For which I am thankful.
I am thankful.
I shall remain silent for a little while.
Allow the peace to be with you.
You will soon hear my voice again.
Enjoy.
And if the mind is wandering away from your sense of gratitude.
Bring it back to the breath.
Reach out for it and draw it back.
Being grateful that you are here right now.
In a state of calm and quiet.
Breathing well.
Resting peacefully.
Jeopardy 오케이 campo arriver.
Or what am I grateful for?
For moments of silence,
A calm mind,
Sunshine,
The sound of rain,
The laughter of children,
Light,
The moon,
Kind words,
Those I have known and those I shall come to know with gratitude.
Breathing slowly and mindfully,
Come into the present again and again.
Gently draw your hands towards your heart and place one over the other.
Scan your body and notice the sensations in your body.
Can you sense the space in which you reside and the textures beneath and around you,
The clothes against your skin,
The air across your body?
Gently open your eyes and take your time.
Perhaps awaken your body with a long,
Deep stretch.
Life is amazing and then it is awful and then it's amazing again.
And in between the amazing and the awful,
It's ordinary and mundane and routine.
Breathe in the amazing,
Hold on through the awful and relax and exhale during the ordinary.
That's just living,
Heartbreaking,
Soul healing,
Amazing,
Awful,
Ordinary life and it's breathtakingly beautiful.
Thankful,
Peaceful,
Peaceful,
Peaceful.
Om Shanti,
Shanti,
Shanti.
Peace,
Peace,
Peace.
Om Shanti,
Shanti,
Shanti.
Peace,
Peace,
Peace.
Om Shanti,
Shanti,
Shanti.
Peace,
Peace,
Peace.
Om Shanti,
Shanti,
Shanti.
Peace,
Peace,
Peace.
