Settle into a position where you feel both comfortable and alert.
This could be a seated position or maybe you're lying down or propped up on a wall or a cushion.
Choose whatever shape works for you today.
When you're settled in,
Close your eyes or soften your gaze,
Taking this journey inward.
Bring your attention into your physical body.
Can you feel the weight of your body on whatever surface you're resting on?
Take a deep breath in and on this inhale,
Notice the feeling in the body.
Are you aware of any tension?
And as you exhale,
See if you can release any tension that you noticed.
On your next inhale,
Notice your feet.
Are you holding them locked into a certain position?
Can you relax them in any way?
Focusing on your legs and hips,
Can you use an exhale to release any tension you're holding on to?
Bring your attention to your stomach.
If your stomach is tense,
Use an exhale to let it soften.
Are your hands clenched?
Can you allow your fingers to soften?
On your next exhale,
Let your shoulders melt away from your ears.
Unclench your jaw.
If you're holding on to any tension between your eyebrows,
Can you let that feeling release?
Take the next few inhales to become aware of any tension left in your body and use your exhales to let it go.
Today we'll practice a mindfulness exercise called Attitude for Gratitude.
Bring to mind a time in which you recently experienced happiness.
It may be something small like seeing a friend,
Watching the sunset,
Or the simple joy of lying down at night.
When you have something,
Allow yourself to feel the experience of contentment.
With the intention of cultivating gratitude,
Repeat the following phrases of appreciative joy either out loud or silently.
If your experience feels more like contentment or ease,
You can substitute the word happiness for whatever resonates with you.
You know your own experience,
So be true to yourself.
May my happiness continue.
May my happiness grow.
May I be present for happiness.
May I appreciate the happiness in my life.
Release this exercise by bringing your focus to your breath as you slowly inhale and exhale through the nose.
Try to hold on to the feeling of happiness you may have cultivated through this practice,
Leaving your entire being in a peaceful state.
Let's go deeper by considering a question that is inspired by the yogic concept of ahimsa.
The practice of yoga can be traced back to a text called the eight limbs of yoga by Patanjali.
Each limb describes a different aspect of a yoga practice,
And when you work on all of the aspects,
They will lead you towards freedom and enlightenment.
The first limb is the yamas,
And the yamas are things we should be doing.
And the first yama is ahimsa,
Which means non-violent or non-harming.
Ahimsa can be interpreted as not physically harming others,
Ourselves,
Or nature.
Not thinking negative thoughts about others or ourselves,
And making sure that what we do and how we do it is done in harmony rather than causing harm.
Consider where you may benefit from more ahimsa in your life.
Maybe it's a reduction of negative thoughts towards yourself or more compassion towards others.
Turn your focus inward and ask yourself,
How can I create more peace in my life?
Sit with this question without trying to analyze or think,
Just allowing any answers to come up from deep within.
How can I create more peace in my life?
As you practice tuning into your intuition,
You may notice that you don't always hear words.
You may have gotten images or impressions or even seemingly random thoughts or memories.
Anything that came up could have meaning.
Take a few breaths to process what came up for you,
And consider if you want to act on anything that you learned.
Listen to the following affirmation,
Repeat it to yourself,
And let it resonate deep within.
I am calm,
Patient,
And peaceful.
As we reach the end of today's practice,
Bring the palms together at heart center,
Slightly bowing your head.
Take a moment to reflect on this experience.
Were you able to connect with your inner wisdom?
Did you find peace and stillness?
Allowing this experience and any insights you may have gained to stay with you,
Begin to bring your awareness back to your physical surroundings.
Take your time,
And when you are ready,
Open your eyes and allow your body any movement that it needs.
