Welcome to your practice.
Together we'll explore simple ways to soften the mind and keep the heart open,
Especially when the world feels heavy or our thoughts grow noisy.
Sit or lie down in any way that you can be comfortable and alert.
Settle your body with a long breath.
Anchor yourself with another extended breath.
In through your nose and out through your mouth.
Connect to your environment and the space where you presently find yourself.
Notice sounds.
Feel the temperature of the air against your skin.
Gently notice what it has felt like to be you lately.
Maybe lately you've found yourself in constant problem-solving mode,
In argument,
Or weighed down by endless to-do lists.
It might feel as though all you can see are challenges and cumbersome responsibilities.
What feels most present within you in this moment?
Feeling stress is a normal part of life,
And showing up here with honesty and authenticity plants a seed of change.
Today,
We use gratitude to gradually shift our mindset,
Without forcing ourselves to be happy,
But by cultivating more awareness of what is good in our lives.
Bring to mind something that's working,
Or even that you love about your life.
A relationship,
A small ritual,
Your small steps towards change.
Sense a fullness in your heart as you quietly contemplate the good.
What's working.
This simple refocus towards what's good is starting to soften the stress response.
What's working.
Goodness steadies the heart,
And reminds the body that it is safe.
Keep your breath natural and easy.
Stay with this reflection on what is working for you in your life a moment longer.
Breathing in the goodness,
And breathing it out.
The thing is,
You already know how to access this gratitude.
It's already here,
In you.
Gratitude is a quality that you already have.
Just like relaxation.
And each time you notice something that you're thankful for,
Your brain releases feel-good chemicals,
Creating a quiet ripple of ease throughout your body.
How does your body feel?
Acknowledging what's working in your life,
And what's already good.
How does this make your body feel?
And your heart.
See if you can stay with this focus on what's good,
And expand upon it to now invite in one person you're grateful for.
Who supports you?
Who sees you?
Who appreciates you?
Offer them silent thanks,
From your heart space.
In as little as half a minute,
Turning your thoughts toward gratitude can gently retrain the mind to notice what's good,
Instead of circling the same old problems.
Gratitude softens stress,
And reminds the body that it is safe to be grateful.
It is both a relaxing pause,
And a turning toward what's good.
It's already here,
In you.
Feel this knowing,
This goodness,
This gratitude,
As you breathe slowly.
Anchored in your heart,
Into your heart center.
Internally whispering thank you,
Thank you.
Finish up the practice with a palm on your upper chest,
Or a subtle bowing of your head.
Come back slowly to the sounds around you,
And the space you're in right now.
And trust that new pathways are in motion.
Your heart and mind know what to do with your practice.
I hope to connect again with you soon.
