Mindful treasures,
A gratitude and self-compassion practice.
Find a comfy place in a seated posture or lie down.
Lengthen your spine,
Close your eyes and allow yourself to settle.
Do a gentle scan through your body from toes to top of head.
Notice any parts you may be feeling tension and allow yourself to be 10 or 20 percent softer.
Bring your hands together,
Entwine your fingers and squeeze a little.
Brush your palms together for a few moments then continue to brush against your side body or tops of thighs,
Noticing any points of contact between skin and skin or skin and fabric.
Can you generate a sense of warmth through these simple movements?
Place one hand above your heart now and the other on your belly.
Notice the warmth and feel of this touch.
Gazing inward now,
Creating an intention to see with softness and clarity.
Observing your breath,
Take a deep but gentle inhalation as your lungs filled with air.
Follow the natural rhythm and flow of the breath cycle then exhale and release.
Can you notice the expansion and contraction of ribs and lungs as you breathe as well as the rise and fall of the diaphragm and belly?
Can you focus a little deeper now on the simple and grounding act of breathing and the felt sense of your body filling and expanding with breath then contracting and releasing.
I invite you now to reflect.
Can you bring to mind ways in which you currently feel privileged or fortunate?
This might relate to access to needs and resources or connecting to people,
Places or pursuits.
Consider the simple pleasures of your life and the connections or things that bring you joy.
Let these images and recollections fill you now as your breath did before.
Now without comparison or judgment can you cultivate a deep sense of gratitude towards all of this.
Acknowledging any beauty and enriching your contentment.
Consider now ways in which you may be developing or striving towards a new goal or direction.
Regardless of how far along you are or how well you think you are doing,
Can you acknowledge your efforts and achievements in this venture so far.
As humans are complex and adversity and challenges come with our experience of living,
You may also be facing areas of challenge or discord.
Can you notice any ways you are persevering or living well despite challenge or suffering.
In our multiple roles in life we often show love and compassion for the people we care for each day and show perseverance for our ongoing duties and responsibilities.
Can you take a moment to name and validate your feelings without comparison or judgment.
You may feel accomplished and joyful and at the same time fatigued and worn thin.
Note your own humanity which sits within our common humanity.
All people just like you and me strive and learn,
Fall and heal.
Can you be as you are,
Softening any tension points a little further if you can and offer yourself a compassionate wish.
Can you bring to mind three parts of you that you were grateful for.
These may be innate or cultivated,
Seemingly small or expansive.
Hold them in your heart and mind,
These small treasures of yours to nurture love and joy.
Ponder how these parts might help both you and those around you to create possibility and connection.
Carving a little bit more good in the world each day.
Are there ways in which you could nurture or nourish these parts more so they could grow stronger or be more aligned with your deepest health values.
Now inviting some new blood back into your body.
Wiggle your toes and fingers,
Stretch your arms above your head and gently bring your focus back to your surroundings.
Thank you for sharing in this practice today and for simply being you.
