Let's practice getting familiar with the feeling of gratitude.
Let's begin with our eyes open.
Let's soften our gaze.
Place your hands on your lap.
Place your feet firmly on the floor.
Now breathe in through the nose and out through the mouth.
Try to lengthen the exhale as we're breathing deep in through the nose and out through the mouth.
Try to follow the exhale with your mind all the way to the end.
Now gently close or lower your eyes.
This will make it easier to tap into our introceptive abilities,
Which allow us to more easily tap into the sensations of gratitude.
Before we tap into the feeling of gratitude in particular,
Let's check in with our five senses.
Listen for the sounds around you.
Maybe check for the more subtle sounds.
With your eyes closed or lowered,
See what you can see.
So notice if you can see any light coming through your eyes,
Any colors or shapes.
Smell what you can smell.
Sense if there's any scent in particular you can pick up.
Check in with your sense of taste.
See if you can taste anything in this moment.
And then feel your feet planted on the floor.
Now create a slight smile with your mouth.
Soften the muscles around your eyes.
Soften your eyebrows.
Imagine that this light smile is bringing warmth,
Friendliness,
And ease to your body.
Now think of one person,
Place,
Or thing you appreciate right now.
Bring up an image in your mind of this person,
Place,
Or thing.
Doesn't need to be super clear.
Just get a sense.
And as you do,
Notice the sensations that come up in your body.
Maybe it's a sense of warmth,
Expansion,
Lightness.
Maybe you take a deeper breath.
Maybe it brings a smile to your face.
Whatever it is,
Get a sense for how this appreciation you feel impacts you.
Whatever you want,
You can try and take that sensation and expand it,
Making it even brighter,
Even bolder.
Alright,
We'll let that go.
Let's look at what carrying this sense of gratitude forward in your day can do for you.
Also,
Imagine what it could do for others you may come across next in your day.
Now let's get a sense for our feet on the floor.
Let's take a deep breath in and out.
Slowly and gently open your eyes.
