Set yourself into your seat,
Allow your breath to drop into your belly,
You can place your hand on your navel or just a little bit higher,
If that helps you locate it.
As you inhale,
Your hand will rise,
As you exhale,
Your hand will fall.
Inhaling and exhaling into the belly,
On the rhythm of your own breath,
Into the belly.
If you placed your hand there,
You can remove it,
If you think you've got it,
Breathing in the belly.
As you're breathing into your belly,
Setting an intention of gratitude,
Gratitude.
Byron Katie,
The author of the work,
Invites us to inquire into our thoughts,
The beliefs that cause us stress,
Cause us suffering.
We've talked a lot about story,
How we have all these stories that we tend to believe our stories and believe our thoughts and believe our stories.
And a quote of Byron Katie's is that,
Gratitude is what we are without a story.
Take a normal breath in and out,
We're not going to control the breath anymore,
Just allow it to flow naturally,
Just allowing your breath to come and go gently through the nose,
Relax your jaw,
Relax your face,
Eyes are closed gently,
Eyes are soft behind the eyelids,
Let your tongue fall away from the roof of your mouth,
Check in with your posture,
Sure you're sitting upright with your,
Draw your shoulder blades together gently,
See if there's any tension left in the shoulders or back that wants to be released.
As I go through these gratitudes,
You can simply repeat in your mind or softly out loud and then when I use the possessive pronoun my,
You'll be saying it,
I am grateful for all the blessings in my life,
For my body,
Thank you,
For sight,
Thank you,
For sound,
Thank you,
For smell,
Thank you,
For taste,
Thank you,
For touch,
Thank you,
Thank you,
For my intelligence,
Thank you,
For my heart,
Thank you,
For breath,
Thank you,
For food,
Thank you,
For drink,
Thank you,
For my smile,
Thank you,
For my loved ones,
Thank you,
For my friends,
Thank you,
For my home,
Thank you,
For work,
Thank you,
For my community,
Thank you,
For money,
Thank you,
For this planet,
Thank you,
For people,
Thank you,
For laughter,
Thank you,
For music,
Thank you,
For voice,
Thank you,
For the ocean,
Thank you,
For mountains,
Thank you,
For the sky,
Thank you,
For rain,
Thank you,
For wind,
Thank you,
For animals,
Thank you,
For the sun,
Thank you,
For the moon,
Thank you,
For all of the blessings in my life,
Thank you.
Begin to notice your breath in the nostrils,
See if you can notice the air passing,
Become an observer now of your breath,
Taking this time to focus,
When you notice yourself inhale,
Say in your mind,
I am,
And when you notice yourself exhale,
Say in your mind,
Peace,
I am on the inhale,
Peace on the exhale,
This mantra allowing your mind to say something that's true,
When you notice your mind wandering off to something else,
That's natural,
Notice it and then gently but firmly come back to your breath and your mantra,
Notice your thinking,
Come back to breath and mantra,
You may notice in time that the breath begins to slow down,
That's natural,
As the breath begins to slow,
The mind has a chance to grow a bit more quiet,
More still,
As the mind grows a bit more quiet and a bit more still,
The breath can become more quiet,
Softer,
Allow yourself to be curious about your breath,
Sometimes that can help boost your focus,
It is a virtuous relationship between breath and mind,
As one slows down,
So does the other,
As one slows down,
So does the other,
It's good,
Now take an intentional inhale through your nose and then exhale through your mouth,
You can let the breath go,
You don't need to watch it anymore,
You don't need to say your mantra anymore,
Allow your focus to go to your heart center and remember that sense of gratitude for all of the blessings in your life,
For life itself,
Just be here in this space for another few moments,
Enjoying where you are,
Enjoying the space that you have worked to create,
Good,
Take a normal breath in and out,
Take a normal breath in and out,
Prepare to come back to the space where you are and when you're ready,
You can flutter open your eyes or stay like this for as long as you like,
