Welcome to this short pause in your day to remember the things that are most important to you and the things that you're most grateful for.
To begin with make sure that you're sitting comfortably.
If you need to take any props to support your body,
Perhaps a cushion or a blanket,
Take whatever you need and make the necessary adjustments so that you can sit comfortably without feeling disturbed by the body in any way.
Relax the shoulders and become aware of the natural breath.
Have the gentle and natural movement of the air as it enters and leaves the body.
Notice how the breath is flowing for you today.
Does it move into the chest or into the belly?
Are you breathing quickly or slowly?
There is no right or wrong,
Nothing that needs to be changed.
Just observe the breath exactly as it is right now.
There is no right or wrong way to do this practice and there's no need to force anything to happen.
As you invite the different impressions to arise,
Allow them to come by themselves without thinking about it too much.
And if it feels like nothing is happening,
That's okay too.
The effects of the practice will continue as you return to your day and you may experience a deepened sense of gratitude or receive inspiration or insight at a later time.
So knowing that you can't get this wrong,
See if you can relax a little more and enjoy this peaceful time of connection with your heart.
Begin to deepen the breathing and feel the breath washing over the whole of your body.
As you inhale feel it washing from the soles of the feet up to the top of the head.
And as you exhale feel it washing from the top of the head back to the soles of the feet.
With every exhalation feel your body becoming more relaxed.
Allow the breath to carry away any excess tension from the muscles.
And feel the breath carrying away any unnecessary thoughts or worries from the mind.
Feel yourself becoming more quiet and peaceful with every exhalation.
Now allow your awareness to drop into the heart center at the center of the chest.
Resting your awareness at the heart center,
Invite an impression to arise of something that you feel grateful for.
It can be anything at all,
Something very big or something very small.
Feel it arising at the heart very naturally and easily without too much force or effort.
And with the awareness remaining at the heart center,
Now invite to arise an impression of something in your life that is very ordinary but very essential.
Air,
Water,
Food,
Shelter.
Allow an impression of something essential to arise.
And take a moment to acknowledge its importance.
To acknowledge how selflessly it serves your life and your survival every single day.
Now welcome an impression of someone who has had a very positive influence on your life.
Perhaps a friend or a family member,
A teacher or a mentor,
A famous figure or even an important animal or fictional character.
Whoever it is,
As the impression of this person arises at the heart,
Take a moment to acknowledge their influence and importance in your life and all of the inspiration and joy they have brought to you.
Remaining at the heart center,
Become aware of three more things that you feel grateful for.
Anything at all.
And as each one arises,
Take a moment to acknowledge all of the blessings it brings into your life.
And as each one arises,
Take a moment to acknowledge all of the blessings it brings into your life.
And as each one arises,
Take a moment to acknowledge all of the blessings it brings into your life.
And now take a moment to simply enjoy the quiet stillness as you peacefully rest at the heart.
And now take a moment to acknowledge all of the blessings it brings into your life.
Become aware of the gentle movements that are happening in your body.
And as you breathe in and as you breathe out,
Observe the lungs expanding with each inhalation and contracting with each exhalation.
Begin to follow the flow of the breath as it enters and leaves the body.
And slowly begin to turn your awareness back outwards.
Notice any sounds you can hear in the room around you.
And begin to make some gentle movements to reawaken your body.
Moving the fingers and the toes and the wrists and the ankles.
When you feel ready,
Slowly blink the eyes back open to allow the light back in as we reach the end of the practice.
Thank you for listening.
You're welcome.
