Find a comfortable seat.
Start to settle in.
Make sure your spine is nice and upright with your shoulders over your hips and the crown of your head reaching up.
Your belly can be soft moving in and out with your breaths.
Take one full deep breath in here and you'll exhale out longer than you inhaled.
If you haven't done so already close your eyes.
You start to let your breath come to a more natural rhythm.
Noticing your breath.
Each breath in and each breath out.
The sensation of your belly moving with your breath and the gratitude for the way that this process functions without your knowing.
And thinking about the practice of gratitude and what gratitude actually is.
It's being thankful and grateful for what you have now.
The practice of gratitude is coming out of comparison of one's happiness.
When you take the relativity out of what makes you happy and what you can be thankful for,
Then you can truly experience gratitude.
Moving away from being grateful for something in comparison or relative to others.
We can practice this by being grateful for something that's ubiquitous.
Your breath.
Your heartbeat.
The vitality that keeps you sitting here today.
And all of the processes.
All of the miracle processes that occur here within the boundary of the skin.
Each moment to let you have the gift of experience.
The gift of experience this meditation.
The gift of spending the time,
Intimate time with your body and mind.
It is not that one heartbeat is better than the other.
Not that one breath is better than the next.
Practice gratitude for this piece that's unique to you.
Sit with that for a moment.
Gratitude for the miracle occurring within the boundary of the skin.
Every day.
Noticing the breath and the heartbeat.
Noticing if it becomes an ever bit so slightly more amplified.
Now take this experience to apply to something that's uniquely you.
This experience where we're not in comparison to another heartbeat,
Another breath.
And apply that to your unique life experience.
Can you be in the experience of being grateful for what you have at this moment?
Not in the way of material possession.
In the way of experience.
Can you take the moment to practice gratitude for the experiences that have led you here to be who you are right now.
Good or bad.
And know that if anything were different,
You may not be in the experience of this beautiful moment.
Listening to this meditation as the beautiful,
Unique human being that you are right now.
You are a unique contribution.
Because of everything that you've been through.
Because of the relationships that you have.
And because of the relationships that you no longer have.
Practice gratitude for that.
Being grateful for those experiences that have made you who you are right now.
This unique contribution.
And all of this gratitude.
All of this intention and focus.
Focus on the gratitude for everything that made you who you are right now.
Let all that swell up at your heart center.
A slight building right behind your heart.
Maybe you overlay both hands over the center of your chest.
Really place the intention of letting that build,
That light build right behind you.
And then from here,
Can you take that light and visualize it projecting from the chest to light up the rest of your day with gratitude.
So you can see the experiences ahead in a different light.
With a sense of gratitude for creating your life moving forward.
A sense of gratitude for anything that may come your way to create the unique contribution that you will be tomorrow.
Take a deep breath in here.
On your exhale,
Let your hands return to your thighs.
And then whenever you're ready,
Gently open your eyes.
