Welcome,
This is a gratitude practice.
Gratitude has a magical way of transforming our experience and our perspective.
We will take a few moments to anchor into the present and then we will move into the gratitude practice.
Settling into your seat,
Connecting with the sensations in your body,
Relaxing your body head to toe,
Relaxing your face,
Your eyes and jaw,
Dropping your shoulders,
Relaxing your hands,
Relaxing your tummy,
Observing your breath,
This beautiful breath of life,
Connecting to the sense of nourishment on the inhale,
Allowing the sensations of the breath to anchor you here,
Shifting to the sensations of the air on your face,
Your hands,
Any other parts of your body that may be exposed,
Observing the temperature of the air on your skin,
Listening,
Becoming aware of what you can hear within the room,
Outside of the room,
Observing the sound of your breath,
Listening now to the sound of your heart beating in your body,
Connecting to the sensations of your heart beating in your chest,
And now bringing to mind something or someone you are incredibly grateful for,
It could be a material item,
It could be a situation,
It could be a person,
Whatever activates the sensation of gratitude within you,
Deeply connecting with the sense of gratitude felt in your body,
Noticing where in your body you experience the feeling,
Connecting with this feeling within the heart space,
Staying present with the sensation of gratitude,
Bringing to mind someone you love deeply,
Connecting with their heart,
Continuing to stay with the sensations of your heart and out of your analytical mind,
Bringing to mind something else you're deeply grateful for,
Perhaps it's a pet,
A job you love,
Could be as simple as your morning coffee or routine,
Connecting with this sense of gratitude and holding this sense of gratitude,
Shifting your awareness to yourself,
Bringing to mind one thing about yourself you're grateful for,
It could be your health,
Maybe it's as simple as being able to take a nice deep breath,
Maybe it's your smile,
A part of your personality,
Your radiant magnetic spirit,
Allowing even just one thing to light up your heart with gratitude for yourself,
The many things you've overcome in your life,
Things you thought were insurmountable,
Gratitude for all that your body has done for you,
Taking a moment to honor your body and you,
Gratitude for your beautiful strong heart that has loved and lost,
Gratitude for the life-giving breath,
For your amazing unique personality,
For your brilliant mind and your unique set of skills and gifts,
For your interests and passions and hobbies,
Gratitude for the things that light you up and the feeling of being lit up,
With this beautiful warm sense of gratitude in your heart,
Bring a smile to your face and hold that smile,
The magnetic component of the heart's field is approximately 5,
000 times stronger than that produced by the brain and can be detected several feet beyond the body,
Holding this sense of gratitude in your heart as we close the meditation.
