We're going to do a guided meditation on gratitude.
So taking the time to settle into your posture,
Just connecting with the contact your body has with the chair or with the cushion.
And then also feeling a sense of length up through the back all the way up to the top of the head.
And during the practice,
Always feeling free to adjust your posture if you don't feel comfortable or if it would help bring more alertness to your practice.
And before we start the gratitude part,
Let's spend a few moments with the breathing.
Just noticing the movement as you breathe in and the movement as you breathe out.
Nothing to change about your breathing.
Your own natural breathing is just fine.
And when the mind wanders,
Just noticing where it goes and then gently but firmly returning again and again to the breathing.
And then starting to open up to a sense of gratitude.
Starting to bring our attention to some of the good things in our existence.
So even beginning with some things we all have in common,
Like just that the sun rises every day.
Just visualizing that like the rising sun and how good that is and how important it is for us.
What would things be like if it wasn't there?
So just kind of imagining the glow of the sun and it's warm.
And the air that we can breathe.
Just the air that we're breathing right now.
Just feeling grateful that that's here.
And seeing what else is it about nature that sustains you.
Like is there something locally that you enjoy?
Whether it's a park in your city or a mountain,
A river,
The sea,
A favorite tree.
But just bringing that to mind and again just kind of appreciating it,
Savoring it.
And then becoming more personal,
Looking back at our own lives.
Seeing about how we grew up and the people who made sure we got this far.
The people who minded us or taught us or helped us or cared for us.
So just seeing what comes to mind here.
Seeing who comes to mind.
And just a feeling of gratitude for their help.
Not saying that all was good but just focusing on the good,
Noticing the good,
Being grateful.
Maybe some really significant people will come to mind.
Or it could equally be just small kindnesses that were shown to us as we were growing up.
And what else made a difference for you growing up?
What activities did you enjoy?
Like just the pleasure of running or playing a sport or cycling your bike,
Reading a book.
What was it when you were growing up that gave you joy?
Then jumping forward to today,
Who are the people nowadays that you feel grateful for?
And not saying that things are perfect or that people are perfect,
But just becoming curious who are you grateful for these days?
These people in your life that it could be easy to take for granted.
But just taking a moment to acknowledge their presence and acknowledge their importance for you.
And what else are you grateful for in your life at this moment?
Like whatever amount of health you have,
You're here,
You can do a practice like this.
What are the small daily joys that you have?
Like enjoying a coffee or watching a favorite program or enjoying a meal,
Reading something,
Listening to something.
What are the small things that just make each day a little bit more enjoyable?
And even feeling some gratitude towards yourself for all the efforts you've made,
For all the good habits you've gathered over the years.
And again,
Not saying we're perfect and there's plenty of habits that probably aren't great,
But just focusing on the good habits that are there.
An interest in caring for other people,
An interest in caring for ourselves.
And then just connecting again with where we're sitting,
With your own body,
With your own breathing.
Not really making any effort,
Just resting in this place.
Even if a feeling of gratitude has come up,
Just resting with that as well.
Just noticing what that's like in the body.
Breathing here until the sound of the bell.
Breathing here until the sound of the bell.
