Gratitude 1 2 3 4 5

This track contains a guided gratitude reflection practice that can be done anywhere, in any physical position. The guide leads you through selecting five specific points of focus: a person, a place, a thing, a feature of nature, and something about yourself. During each step, you are invited to focus on why you are grateful for them and notice how that gratitude physically feels within your body.

Transcript

This is a gratitude practice. You can perform this anywhere and you can be sitting, Standing, Lying, Inside, Outside. And we're going to go through five different things that we feel grateful for. And you might want to use your hand. So to hold your thumb and each of your fingers with your other hand as you go through them. Okay, So just starting, Just feeling your body on the chair or bed or your feet on the floor. Just to really feel those physical sensations bringing you into the present moment. And just taking a few conscious breaths. So noticing you're breathing in. And noticing your breathing out. I'm going to start with number one. So if you want to, Just holding your thumb. With your other hand. We're going to think about a person who we feel really grateful for. And really trying to let this sink in, In a physical sense, Inside your body. So thinking why you feel grateful for that person. And where you feel it in your body. So you might want to close your eyes to be able to really tune into that. Just staying with that for a few moments. And then taking your finger, If you're doing that, And now we're going to think of a place that you feel grateful for. It could be your bed, It could be a forest, It could be a holiday destination. Or your car. Anything really. Just letting that sink in. Feeling why you feel grateful. What? You might have a smile on your face or you might want to smile. To allow that to sink in deeper. Brain really highlights pleasure, So focusing on how good it feels really lets it be absorbed by our brain and our body. And now the third one, So taking your finger, Doing that. And this is a thing, It could be anything. It could be your TV, Or your hairdryer, Or your kettle. Just anything that springs to mind, Something that you feel really grateful for. Thinking of why. Perhaps where you can feel that in your body. Okay and now number four, So changing your finger. Something in nature. Again, It can be anything from an animal to a tree to a really beautiful scene. Or whatever just pops into your mind. Feeling that sense of gratitude. How it feels in your body. Maybe having another smile. And then moving on to the fifth thing. Perhaps taking your fifth finger. This is something about yourself. And if you're somebody who's hard on themselves, It might feel quite difficult. And if it does, Just think about what other people appreciate you. It could be a characteristic or a trait, Or you might have nice hair. Again, Anything that just springs to mind. Feel that sense of gratitude. Feel it sink in. Okay and just letting go of any of those things now and just really tuning into your body, How you feel after this short gratitude practice.