Gratitude Practice

The gratitude practice.

So let's get our mindful bodies on.

Take a moment to adjust your posture.

So if you're sitting,

Sit open and upright like a mountain.

Or if you're lying down,

You're lying balanced and symmetrical.

Uncross your legs and let your feet rest outwards.

Or you may like to gently bend and support your knees to take some pressure off your lower back.

Your palms are open and resting by your side,

Resting on your lap or resting over your belly.

And if you haven't already done so,

Please close your eyes.

Just settle into your body.

In your own way,

Take a few moments to relax your body.

Perhaps taking three slow deep belly breaths helps.

And as you breathe out,

Feel your muscles relaxing and releasing that little bit more with each exhalation.

Relaxing and releasing.

Relaxing,

Awake and alert.

And remember there's nothing else you need to be doing right now.

There's nothing you need to experience or achieve during this meditation.

This is your time.

Now allow your breath to find its own depth and rhythm now.

Just let your breath breathe you.

You don't have to do anything.

Now become aware of the space in front of your closed eyes.

It's like a field of darkness.

Perhaps there are some muted shapes or colours there.

You're not looking for anything,

Just simply resting your attention there with relaxed eyes and a soft gaze.

And now bring your attention to any sounds coming to you from outside.

You're just listening with a gentle curiosity.

And listening to sounds inside.

Again just listening.

Allow the sounds to call your attention to the present moment.

And now bring your awareness to your breath.

Notice what sensations there are as you breathe in and as you breathe out.

Feel the air flowing over your nostrils.

Feel a slight movement of your chest and your belly rising with the in-breath and falling with the out-breath.

Perhaps there's even a gentle sound with your breathing.

Just your natural breathing.

Follow each breath.

Now bring to mind all of the material things in your life that sustain and comfort you.

The food you eat,

The clothes you wear,

Your home.

And bring to mind the material things that entertain and inspire you.

Perhaps books,

Garden,

Television,

Furnishings,

Artworks,

Concerts.

In your mind begin to recall and name all of those material things.

And then say to yourself,

Thank you.

Thank you for all these things that support and comfort me,

That amuse and inspire me.

Thank you very much.

Breathe consciously.

Breathe in and let your heart fill with gratitude.

And breathe out and let that gratitude flow through your whole body now.

Now bring to mind all of your teachers.

All those who've encouraged,

Inspired,

Or otherwise helped you to grow.

Some of your teachers may have been kind,

Some more ruthless.

In your mind begin to recall,

Picture and name your teachers.

Then saying silently to yourself,

Thank you.

Thank you to all of my teachers.

Thank you for the lessons you've given me.

Thank you very much.

Breathe consciously.

Direct the breath towards your heart.

And as you breathe in,

Fill your heart with gratitude.

And as you breathe out,

Let that warm,

Fuzzy gratitude feeling flow through your whole body.

Now bring to mind all of your friends.

All of the people who've shared fun,

Challenges and love with you.

All of the people who've supported you.

It may be a small select group or a larger group.

In your mind begin to recall,

Picture and name your friends.

Then say to yourself,

Thank you.

Thank you to all of my friends.

Thank you for your love and support.

Thank you very much.

Breathe consciously.

Direct the breath towards your heart.

And as you breathe in,

Fill your heart with gratitude.

And as you breathe out,

Letting that gratitude flow through your whole body.

And now bring to mind all of your family members.

Your parents,

Grandparents,

The ancestors who stand behind you.

Your brothers and sisters who stand beside you.

And perhaps your children who stand in front of you.

All of your family members.

And in your mind begin to recall and visualise all of your family members.

And saying silently to yourself,

Thank you.

Thank you to all 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 consciously.

Direct the breath towards your heart.

And as you breathe in,

Let your heart fill with gratitude.

And as you breathe out,

Let that gratitude flow through your whole body and out to your family members.

And now bring to mind people with whom you've shared intimate love.

Your lovers,

Partners,

And all of the people who've touched your heart as you've touched theirs.

It may be a small,

Select group or just one person.

In your mind,

Begin to recall,

Visualise and name your beloved ones.

And then say silently to yourself,

Thank you.

Thank you to my loved ones.

Thank you for the love that we have shared.

Thank you very much.

Breathe consciously.

Direct the breath towards your heart.

And as you breathe in,

Let your heart be filled with gratitude.

And as you breathe out,

Let that gratitude flow through your whole body and out to your loved ones.

Now bring to mind your own unique and precious self.

In your mind,

Begin to recall times in your life.

See your face at various ages and stages.

And silently say your full name to yourself.

And perhaps you have nicknames as well.

And saying to yourself,

Thank you.

Thank you to my own true self.

Thank you for this precious life.

Thank you very much.

Breathe consciously.

Direct the breath towards your heart.

And as you breathe in,

Let your heart be filled with loving kindness and gratitude.

And as you breathe out,

Let your whole body feel that warm fuzzy feeling of gratitude flow.

Let that feeling of gratitude spread to every part of your body now.

Let every cell in your body say thank you.

Thank you very much.

Thank you for this unique and precious life.

And if it feels appropriate,

You might like to place your palms together in a prayer position in front of your chest.

Anjali Mudra.

You may like to even bow your head a little as you continue to say to yourself and to all of life,

Thank you.

Thank you very much.

And now as we come towards the end of this meditation,

Allow your breathing to become a little stronger.

Perhaps a deeper breath or two.

You might like to start to reactivate your body by moving your fingers,

Your toes,

Or perhaps have a stretch.

And when you're ready,

You can open your eyes.

Thank you.