Let's begin our practice today by finding a comfortable position.
You could be seated in a chair,
On the couch,
Or even lying down on the floor on your bed.
And starting here,
Allow your body to settle right where it is,
Knowing that for the next few minutes there's nothing you have to do.
All you have to do is allow yourself to be.
And we'll begin by picturing ourselves feeling relaxed,
Yet awake,
Caring for ourselves and the world around us.
Taking a moment to notice if the body is tight,
Or if there's any tension,
And see if you can soften and relax with the out breath.
Allowing the body to find stillness wherever it is that you are.
Begin to notice the breath and trust the body to breathe all on its own,
Knowing there's nothing you have to do to catch the next breath.
Your body knows exactly what's needed.
Just allow the breath to flow in and allow the breath to flow out.
Seeing if you can begin to notice the mind settling as the body settles and see if you can allow any thoughts that might be here about the past or the future to just move on by simply letting them go,
Not playing tug of war.
Just relax and release around any thoughts that appear and let them go.
Starting to notice the breath as it flows in and notice the breath as it flows out.
Noticing the breath as it flows in and noticing the breath as it flows out.
Again,
If you become distracted by thoughts,
See if you can let them go.
Remembering there's no need to play tug of war,
Bringing your attention right back to the very next breath.
Breathing in and breathing out.
And today our practice is going to be about gratitude.
Seeing the things that we are grateful for can help us experience a little more ease in our life.
So taking a moment to bring to mind all the things that you're grateful for right now.
They might be big things or small things.
Whatever they are,
Just bring to mind what are some things that you're grateful for right now.
Continuing to notice the breath as it flows in.
Notice the breath as it flows out.
Now see if you can bring someone to mind that you enjoy being with.
This could be a friend or a family member,
Someone whom you care about,
Who cares about you too.
And for a moment,
See if you can think of the things that this person does that you're grateful for.
What is it that they do that you feel thankful for?
Maybe the way they care for you,
The way they play with you,
Whatever it is.
Noticing the things that you're grateful for in this person.
And see if you can give a moment of thanks for all the things that they do and celebrate them with gratitude.
Now bring to mind yourself and think of all the things that you do that help to make the world a better place.
They could be big or small,
Whatever it is.
What are some of the things that you do that help to make the world a better place?
And then celebrate that for a moment,
Giving thanks to yourself for all the things that you do that you share with the world that helps to make it a better place.
Now coming back to the breath,
Again,
Just noticing the breath as it moves in the body and as it moves out of the body.
And I'd like to encourage you throughout the rest of your day to see if you could do something big or small to continue to help make the world a better place.
And don't forget to remember all the things that you're grateful for.
