Well,
Hello everyone.
Thank you for joining today's At-250.
Great to see you here.
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Thank you for joining.
And if you're here listening to the recording,
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So thank you for listening.
Today is At-250 number 669.
This is January 9th,
2022.
Welcome again to the new year to everyone.
For today's 250,
We'll be working with guided meditation of gratefulness and gratitude practice.
So many people have said,
I'm sure before me,
And many people will say again that a little bit of gratitude goes a long way and can help us improve our mood and our outlook on the rest of the world.
So I'll have my little attempt here at guiding us through some gratitude practices for the next 10 minutes for today's At-250.
So again,
Thank you.
Thank you for joining,
And let's get started.
Just stop for a moment and notice how you're feeling,
Paying attention probably to your breath as it goes in and out,
Or maybe some of the sensations that you're having on the body.
Just noticing how they feel,
How it feels to be you for the moment.
And then for today,
Let's all stop and just take one big deep breath together.
So starting now with a nice big inhale.
And then when you're ready,
Exhaling out as deeply as you can,
Releasing all of the breath so that the lungs become empty.
Great.
And then just let the breath return to normal as it goes in and as it goes out.
Next I'd like to invite you to zoom the mind in onto an experience that you've had or somebody that you know or something that you're aware of that brings out a feeling of gratitude in you or a feeling of gratefulness.
This can really be anything or anyone or anywhere that helps you to feel grateful.
So just find that little notation that you have there in your memory store and bring that up to the top of your consciousness just now.
So it doesn't matter what this experience is,
How big,
How small,
It doesn't matter how grateful you might be feeling.
It's just the feeling of gratitude and the feeling of thankfulness for this particular instance.
And as we bring that up to the top of the mind,
Let's take a brief check in with the breath and notice if the quality of the breath has changed in any way since we started our practice together today.
And then maybe like a very light beach ball,
Let's just keep that image or that feeling or that sound of gratitude that we are working with.
Let's just keep that above us and in our attention as we continue.
Keeping that moment of gratitude fresh in our minds,
Let's just take a look at the sensations that we have on the body.
As we keep that gratitude at the top of our consciousness,
What's going on in our neck?
What's going on in our jaw and in the muscles of the face?
As we experience the gratefulness or the thankfulness or the gratitude,
What's happening to the sensations we have in the chest or the tummy?
Or even in the groin or in the buttocks at the bottom of our torso,
How do we feel?
And again,
Like holding something very light like a beach ball or some cotton candy perhaps,
Let's keep that moment or that person or that time that we remember for our gracious experience today.
Let's just keep that at the top of our minds.
And then see if you can center that experience there in your mind and then attempt to look at it from a different point of view.
So maybe you're holding it in front of you.
What happens if you move around to the side and have a look at that moment or that person or that time or that thing that you're grateful for?
And then what happens if you look at it from above?
How does that make you feel?
And for the remainder of the practice today,
Let's move back into our bodies and one more time let's bring that moment that we've been thinking about or that person that we've been noticing or that experience in time that we've had that's helping us to feel sense of grace and gratitude.
Let's bring that again to the front of our minds.
And I'll invite everyone to take the next few minutes in quiet and just observe and just watch how that gratitude makes us feel and what we think.
Lets.
You you Excellent welcome back to the to the room everybody.
I really appreciate you taking the time to explore this Feeling of gratitude together Today on this Sunday and really appreciate it We're meeting every single day at 2 50 p.
M.
Eastern Time in the US and and 2 50 p.
M.
In some other time zones as well across the world So if you can join in real time by all means we'd love to have you And if you're listening to the recording thank you for being here I really appreciate it I Look forward to seeing everyone again next time on 250,
Please enjoy You
