I love this practice because it's so easy to take it anywhere,
But let's begin in a comfortable seated position or if it's more comfortable for you lying down can work also.
Let's pause for a moment to acknowledge that we've taken time out to practice.
William Wordsworth said rest and be thankful and essentially that's what we'll be doing during our time together.
So let's bring our awareness to the body.
Feeling in,
Inviting the bones to settle,
The spine to lengthen,
Including the sound around us,
The sensations within us,
And allowing the body to rest.
Noticing how thoughts rise and pass.
Noticing the rising and passing of the breath.
This meditation is a form of mantra where we repeat a word on each exhalation and as we exhale we simply say thank you or grateful.
We may notice images or thoughts that arise related to what or whom we are grateful for or thoughts unrelated to gratitude may arise.
Whatever is there,
Continue with thank you or grateful on the exhalation.
No need to fix or change anything that comes up.
Being mindful without judgment.
Resting in thanks.
No place to go,
Nothing to do,
Nothing to fix,
Nothing to change.
No place to go,
Nothing to fix,
Nothing to change.
No place to go,
Nothing to fix,
Nothing to change.
Simply repeating thank you or grateful.
Recognizing that it's natural for the mind to wander.
And then gently returning to the practice of gratitude.
No place to go,
Nothing to fix,
Nothing to change.
No place to go,
Nothing to fix,
Nothing to change.
Present with thank you or grateful moment to moment as if we are riding the waves of the word.
We might also notice that there may be sensations that arise in the body associated with the repetition of our thanks.
Noticing returning to the word.
No place to go,
Nothing to fix,
Nothing to change.
No place to go,
Nothing to fix,
Nothing to change.
No place to go,
Nothing to fix,
Nothing to change.
Relaxing our awareness and gratitude.
No place to go,
Nothing to fix,
Nothing to change.
No place to go,
Nothing to fix,
Nothing to change.
No place to go,
Nothing to fix,
Nothing to change.
No place to go,
Nothing to fix,
Nothing to change.
No place to go,
Nothing to fix,
Nothing to change.
And as we come to the end of our practice,
Noticing that we're choosing to take time to practice is an act of self-love.
And let's appreciate our efforts.
May we all be happy and healthy and at peace.
