A gratitude practice during a time of COVID.
So let's get our mindful bodies on,
Sitting open and upright,
Still and strong like a mountain.
Or perhaps you prefer to lie down,
Lying balanced and symmetrical.
Palms are open,
Resting over your belly,
Resting by your side or resting in your lap.
Please close your eyes.
And let's start with three delicious deep belly breaths to help settle into our body and calm our mind.
And let's start with three delicious deep belly breaths to help settle into our mind.
Relaxing,
Awake and alert.
Remember,
There's nothing you need to achieve or accomplish during this gratitude practice.
This is your time.
Allow your breath to settle now.
Just allow your breath to find its own depth and rhythm.
Let your breath breathe you.
And now become aware of the space in front of your closed eyes.
It's like a field of darkness.
Perhaps there's some muted shapes or colours there.
But we're not looking for anything,
Just simply resting our attention in this space.
With relaxed eyes and a soft gaze.
And now bring your awareness to sounds.
Any sounds coming to you from outside the room.
And we're just listening with a gentle curiosity.
Allowing the sounds to come and go without resistance.
Listening for any sounds inside the room.
Just listening.
Allow the sounds to help call you into the present moment.
And now bring your awareness to your breath.
Notice the sensations associated with your breath.
Feel the slight movement of your chest and your belly.
Rising with the in breath and falling with the out breath.
Feel the air moving and flowing past your nostrils.
Perhaps there's even a gentle sound associated with your breath.
Just your natural breath.
Follow each breath.
And now bring to mind all of the material things in your life that have sustained and comforted you during this time of lockdown.
The food you eat or perhaps that you've taken more time than usual to prepare.
The clothes that you wear,
Your home,
Your bed,
Your blankets and pillows.
And bring to mind the material things that have entertained and inspired you during this unusual time.
Books,
Books,
Music,
Games,
Movies.
And just bringing to mind all these material things.
Breathe consciously and direct the breath to your heart and say silently in your mind,
Thank you.
Thank you for all these things that have supported and comforted me that amuse and inspire me during this time of lockdown.
Thank you very much.
Breathe in and let your heart fill with gratitude and breathe out and let that warm fuzzy feeling flow through your whole body.
And now bring to mind the areas of nature that have sustained and comforted you during this time of lockdown.
Perhaps your favorite pot plants or your garden or your backyard,
A park,
Nearby trees or a nearby body of water,
The sky.
Again breathing consciously direct the breath to your heart and say silently in your mind,
Thank you.
Thank you for these areas of nature that have supported and comforted me that sustain and inspire me.
Thank you very much.
Breathe in and let your heart fill with gratitude and breathe out and send gratitude out to nature.
And now bring to mind all of the frontline workers who've put themselves at a greater risk for the benefit of others.
Perhaps you know some of them personally,
Or you are one of them.
Again,
Breathing consciously direct the breath to your heart and say silently in your mind,
Thank you.
Thank you to all of the frontline workers.
Thank you very much.
Breathe in and let your heart fill with gratitude.
Breathe out and send gratitude out to all the frontline workers.
And now bring to mind all the teachers involved during this period of lockdown.
All those who've encouraged,
Inspired or otherwise helped you and all your children to grow.
Some of the teachers may have been kind,
Some more ruthless.
In your mind,
Visualize and name these teachers.
Again,
Directing the breath to your heart,
Say silently to yourself,
Thank you.
Thank you to all of the teachers.
Thank you for the support and lessons that you have given me and all my children.
Thank you very much.
Breathe in and let your heart fill with gratitude.
Breathe out and let this gratitude flow out to all of these teachers.
And now bring to mind your friends.
If you've had contact with during this time,
Perhaps it's been via Skype,
Phone calls,
Zoom,
FaceTime,
Emails.
Or perhaps more recently,
You've been able to come and see your friends again.
Visualizing all your friends who you've shared laughs,
Challenges,
Love,
And maybe even tears with recently.
All of the people who've supported you.
It may be a small select group,
Or a larger group.
Again,
Directing the breath to your heart,
Breathing in and saying silently to yourself thank you.
Thank you to all of my friends.
Thank you for your love and support.
Thank you very much.
Breathe in and let your heart fill with gratitude.
Breathe out and let that gratitude flow out to all your friends.
And now bring to mind all of your family members,
Including all those wonderful pets.
So your parents,
Grandparents and ancestors who stand behind you.
Perhaps you have brothers,
Sisters and cousins who stand beside you.
And perhaps you have children and grandchildren who stand in front of you.
All your family members.
Again,
Directing the breath to your heart and saying silently in your mind thank you.
Thank you to all of my family members.
Thank you for all the fun,
Challenges and love that we've shared.
Thank you for your love and support.
Thank you very much.
Breathe in and let your heart fill with gratitude.
Breathe out and let that gratitude flow out to all your family members.
And now bring to mind your partner during this unusual time,
Your spouse.
And these unusual times may have brought challenges to your relationship,
Highs and lows.
Visualizing your partner and name your loved one.
And again,
Say silently to yourself,
Thank you.
Thank you for the love and life that we share.
Thank you very much.
Breathe in and let your heart fill with gratitude.
And breathe out and let that gratitude flow out to your loved one.
And now bring to mind your own unique and precious self.
And in your mind visualize yourself and just briefly reflect on the last few months during these unusual times.
Again,
Breathing consciously and say silently to yourself,
Thank you.
Thank you to my own true self.
Thank you for this precious life.
Thank you very much.
Breathe in and let your heart fill with gratitude.
Breathe out and let that gratitude nourish your whole body.
Allow that warm,
Fuzzy feeling of gratitude to spread and flow to every cell of your body.
And as we come towards the end of this practice,
You might like to start to wiggle your fingers,
Wiggle your toes,
Have a little stretch.
And when you're ready,
You can open your eyes and go on your way.
Thank you.
