Hello friends,
This is Paul and I'd like to welcome you to this short practice in cultivating appreciation and gratitude for your life,
For events or maybe the people in it.
So spending even a small amount of time daily to cultivate these feelings of appreciation and gratitude will have a profound effect in your life.
You'll start to feel more happiness,
Joy,
Connection,
Fulfilment because gratitude is the ultimate alchemist.
Gratitude can help to shift your energies if you feel stuck or unmotivated or maybe with lacking a little bit of purpose.
So this simple practice is very useful.
So just begin to settle into where you are and make sure you're completely comfortable.
Have all the bolsters or blankets that you might need and just start to settle into your body.
Feeling the breath come in through your nose,
Feel your belly rising and falling.
Taking each breath deep into your belly and not really forcing it.
Just guiding it down deep and a nice gentle exhale.
Now take a deeper breath in through your nose down to your belly.
Holding it briefly at the top when you're full and then just letting it out.
And again another deep breath in down deep into your belly.
And when you let it go just feel that relaxation start to sweep over your body.
One more deep breath in and letting it go.
And now just letting go of your breath and just letting it find its own rhythm.
And we'll start with something quite simple you are experiencing in this moment.
Something that you can appreciate or feel gratitude for.
It could be a tree swaying gently in the wind outside or maybe you feel some sunlight on your skin.
Maybe it's the experience of comfort from wherever you're sitting or lying down.
Or the simple wonder of pausing in the midst of your busy life to engage with yourself in this practice right now.
Just choose one thing to notice and allow it fully into your experience.
So let that appreciation and gratitude arise and fill your body and mind completely.
And now think of someone you don't know well but who has supported your experience today in some way.
It can be as simple as a bus driver,
The person who stacked the fruit in the store,
The author of the book that you're reading right now.
So allow yourself to feel how you've benefited from the gift of their work.
And allow yourself to fully feel appreciation and gratitude.
And now think about the tools that you use that support your work and your life.
Like your computer,
Your books,
The buildings,
All the equipment.
So choose one thing and consider all that was needed for its creation.
And feel that appreciation and gratitude that you have access to these tools.
Feeling gratitude for people you work and live with.
Think of a particular person whose work or effort directly supports your work in life.
And appreciate their contribution,
Their good intention,
Saying in your mind to them,
Thank you.
And now bring to mind someone you care about.
Picture them in your mind.
Think about what this person means to you.
What you appreciate about them.
Who they are.
What you've experienced together.
The experience that they've had in your life.
As you see them,
Notice what feelings you are experiencing.
What sensations you detect in your body.
Especially those in your heart area.
And let yourself express gratitude towards them.
Thanking them for being who they are and for their presence in your life.
And imagine them receiving your gratitude.
And now bring to mind something in particular you are grateful for today.
Feel the appreciation and gratitude for its presence in your life.
As you bring these things to mind that you are grateful for,
Allow yourself to rest in the experience.
When you cultivate the practice of gratitude,
You may even find yourself able to be grateful for difficult or unpleasant experiences.
If you'd like to bring to mind an experience in your life that is challenging,
One for which you'd like to be able to express gratitude.
Offering your gratitude and appreciation.
Thank this challenge for what it may offer you.
The lessons that might come out of this experience.
Offer gratitude for your body.
Gratitude for your mind.
Gratitude for the simple fact of being alive in this moment.
And finally,
Appreciate the opportunity to pause and experience this very practice of gratitude itself.
And for all that you have brought to mind during this meditation.
For all the countless gifts in your life,
Say thank you to all the people,
To all that is around you and part of you.
For all you have experienced in your life,
Say thank you.
And allowing this sense of gratitude to fill you completely as you breathe in.
And breathe out.
Settling on the breath.
Right here.
Right now.
Fully alive and present with gratitude in this very moment.
And finishing with a full deep breath in.
And a long slow breath out.
And when you're ready in your own time,
You can gently and slowly bring yourself back to where you are.
Feeling the room where you're sitting or lying.
And have a beautiful day.
Thank you.
