Welcome to this gratitude practice,
Knowing that when we intentionally cultivate gratitude,
We leave less space for worry or stress to take root.
So taking this time to sow and nurture the seeds of appreciation and gratitude and continuing to practice this as we go about our daily lives.
Allowing yourself to settle,
Seated or lying down,
Using cushions or blankets,
If needed,
To make yourself as comfortable as you like.
If you are seated,
Having your feet firmly on the floor.
Once you have found your place,
Allowing a moment to thank yourself for taking this time to sit in stillness and creating this space to care for yourself.
We begin this mindfulness practice by bringing your full attention to the points of contact between your body and the surface supporting you.
Coming away from the busyness of the mind by anchoring your awareness in the physical sensations of contact between you and the surface supporting you.
Grounding yourself in this space.
Noticing the sensations of contact beneath your feet,
Under your legs,
Beneath your hips and pelvis,
Behind your back and shoulders.
And if you are lying down beneath your head.
Knowing that mindfulness is not about clearing our minds or creating a special state of relaxation,
We're simply bringing awareness to our present moment experience and,
Today,
Cultivating a sense of gratitude.
Knowing your attention will drift,
Perhaps for a moment,
Perhaps for a long time.
Not being critical when it does.
That's what our minds do.
However,
When you notice your attention has wandered,
Gently guiding it back to the practice,
Always with a sense of kindness to yourself.
And checking in with yourself at the beginning of this practice by becoming aware of the nature of your thinking mind.
Is it busy,
Critical or driven to a particular narrative?
Or perhaps it's open,
Focused,
Gently yielding to whatever arises.
Just noting,
No need to judge what you find.
Noticing if any strong emotions are present.
Perhaps there's an uneasiness or distress.
Or you may feel settled,
At ease.
Or anywhere in between.
Simply observing.
And finally checking in with what is present in your body in this moment.
Scanning smoothly and steadily.
Noticing points of tension or comfort.
Stillness or restlessness.
Acknowledging what you find without willing it to be different than it is.
Beginning at the top of your head.
Noting what is there as you scan down through your face.
Your neck.
Your chest and shoulders.
Your arms and hands.
Your upper back and lower back.
Your abdomen.
Hips and pelvis.
Upper legs.
Knees.
Lower legs and feet.
Having a sense of what is there for you in terms of thoughts.
Underlying mood and body sensations.
And bringing a sense of compassion to what you find.
In front here,
Finding the breath.
Noticing the actual physical sensations as you breathe in.
And as you breathe out.
Allowing the breath to be just as it is.
There is no special way to breathe.
Sensing the rise and the fall.
And the pauses in between.
Breathing in,
Welcoming the oxygen deep into your body.
Before slowly releasing the breath.
Breathing in.
Breathing out.
Resting an awareness of each breath.
Now bringing to mind an object or a space in your home that you are grateful for.
It might be your warm bed.
A special mug.
A comfortable chair.
A soft blanket.
Whatever you choose,
Allowing it to rest in your mind's eye.
And connecting with the feeling of appreciation.
Sensing what arises as you bring this space or object into your awareness.
Noticing the warm feelings connected with this object.
And breathing into this sensation.
Allowing this now to fade from your mind.
And bringing forward something in nature you are grateful for.
Perhaps a tree outside your window.
Birdsong.
The warmth of the sun.
With the budding flowers.
Allow this natural image to rest in your awareness.
Noticing what arises with this image.
And bringing a deep sense of gratitude to its existence in your world.
Allowing this image to now fade.
And bringing to mind a moment you recently experienced with a person or a pet that you are grateful for.
It might have been a warm smile.
Unexpected eye contact with a passing stranger on a walk.
A message or a phone call or a kind gesture.
Perhaps just something posted online by someone that made you smile.
Letting this moment rest in your awareness.
And connecting with the appreciation you feel for having had this experience with this other being.
And finally letting this image fade.
And bringing to mind something about yourself you are grateful for.
Your sense of kindness.
Your ability to listen.
Your work ethic.
Or your ability to choose where to place your efforts.
It might be the colour of your eyes.
Your ready smile.
Or your sense of individuality.
This can be a challenge.
But allowing yourself the opportunity to find one small thing about yourself to be grateful for.
And gently focusing your awareness on this.
Letting the sense of appreciation of something about yourself to settle.
And begin to radiate within you.
Breathing with this image.
And as you let this image fade.
Returning to the sensations of the breath.
Breathing in.
And as you exhale sending love,
Life and gratitude for all that nourishes your world.
Basking in this sense of gratitude.
Feel it circulating throughout your body.
And send your heartfelt intention out to this world.
Seeing it flow into the people you meet.
And into the air around you.
And if you choose,
Placing your hands on your heart.
And offering a deep thank you.
The sound of the bell.
The sound of the bell.
