We begin this gratitude practice by acknowledging that we are prioritizing this time to be here right now.
Give yourself a smile and settle into whatever position is most comfortable for you,
Whether that's sitting,
Lying down,
Or even using this as a walking meditation.
We begin with three deep breaths in through the nose and out through the mouth before we return to our normal breathing in through the nose and out through the nose.
Begin with me.
In through the nose.
Out through the mouth.
In through the nose.
Out through the mouth.
In through the nose.
Out through the mouth.
The definition of gratitude can be the quality of being thankful or the readiness to show appreciation for and return to kindness.
So let's begin this practice of gratitude by just noticing something simple that you're experiencing right now.
If your eyes are open,
It could be seeing the sight of a tree swaying gently in the wind.
It could be feeling a warm cup of tea in your hands.
With your eyes closed,
It could be feeling the warmth of sunlight on your skin.
Maybe the experience of comfort from the chair that you're sitting in or the simple wonder of pausing in the middle of your busy life to engage with this practice right now.
Choosing one simple thing to notice at this moment,
Allow it to fully absorb into your experience and let appreciation and gratitude arise and fill your body and fill your mind.
Appreciation for this one simple moment right now.
Now reflect on someone you don't know very well who has supported your experience today in some way.
Could be a bus driver,
A person who stacked the fruit in the grocery store,
The author of the book you're reading right now,
Or maybe the inventor of the alarm clock that just woke you up.
But just reflecting on someone who you don't really know who has supported you in some way.
Allow yourself to feel how you benefited from the gift of their work and just allowing yourself to feel some appreciation and gratitude.
Now thinking about the tools that you use to support your work in your life.
It might be a computer,
Books,
Equipment,
Or even the buildings that you occupy.
Considering all that was needed for their creation,
Knowing how much these things have benefited you for your work and your survival.
Just feeling some appreciation and gratitude that you have access to these tools.
And now feeling gratitude for the people you work and live with.
Perhaps thinking of a particular person whose work or effort directly supports your work in life.
Appreciating their contribution,
Their good intention,
Saying in your mind to them,
Thank you.
Now bring to mind someone you really care about.
Someone who makes your heart sing in some way.
Picture them in your mind.
And think about what this person means to you.
What you appreciate about them.
Who they are.
And what you've experienced together.
And the impact that they've had on your life.
And as you imagine them,
Notice what feelings you're experiencing.
What sensations do you detect in your body?
Especially in the area around your heart.
And let yourself express gratitude towards them.
Thanking them for being who they are and for their presence in your life.
And now imagine them receiving your gratitude.
Feeling it.
Now bringing to mind something in particular that you're grateful for today.
Something that made a difference to you.
Or that you especially noticed.
Perhaps it was a smile of someone on the street.
Someone's kind words.
A selfless action.
Feeling the appreciation and gratitude you have for its presence in your day.
And as you bring these things to mind for what you're grateful for,
Allow yourself to rest in the experience of gratitude.
When you cultivate this practice of gratitude,
You may even find yourself able to be grateful for difficult or unpleasant experiences.
If you'd like,
Bring to mind an experience in your life that might be a little challenging one for which you'd like to be able to express thanks.
Thanks for challenging you in some way.
Offering your appreciation.
Thank this challenge for what it may offer you and the opportunity it may provide.
Feeling this feeling of gratitude for your body.
Gratitude for your mind.
And gratitude for the simple fact of being alive in this moment.
And finally,
Appreciate the opportunity to pause and experience this very practice of gratitude for all that you've brought to mind during this practice.
For all the countless gifts in your life,
Say thank you to all the people,
To all that is around you,
To all that is part of you.
And for all that you've experienced in your life,
For all of this,
Thank you.
And allowing the sense of gratitude to fill you completely as you breathe in and breathe out.
And settling your mind on the breath,
Here and now fully alive and present in this moment.
Finish with a full deep breath in and a long slow breath out just as we began.
In through the nose and out through the mouth.
And if your eyes were closed,
Gently and slowly open your eyes.
Wiggle your fingers,
Wiggle your toes.
And return to your awareness exactly where you are.
We end the practice as we began with a smile.
A smile of gratitude for ourselves and for prioritizing this time.
Namaste.
Namaste.
Namaste.
