Settling into a comfortable sitting position that allows you to be alert.
Feeling your feet on the floor and your body on the chair.
Making sure that your arms are supported so that your shoulders can relax.
Coming to stillness and for a couple of moments noticing how it feels to be still.
So much of our days we spend running around doing something.
So how does it feel right now to be still?
And now bringing your attention to your breath.
How does your breath feel today,
Right now?
Does it flow freely or does it feel restricted?
In mindfulness we're not trying to make the breath a certain way.
We're simply noticing how the breath is in each moment.
How does your in-breath feel and how does your out-breath feel?
Paying attention to every in-breath and every out-breath.
Knowing that you are breathing in as you're breathing in and knowing that you're breathing out as you're breathing out.
And when the mind wanders,
Taking a moment to notice where it has gone off to.
Maybe to thoughts about the breath,
Commenting on the breath.
Your mind has drifted off into the past or maybe off to the future.
So noticing that your mind has drifted off and then taking a moment to checking in where it has gone off to.
Then gently unhooking from your thoughts and returning back to the felt sensations of your breath.
One breath at a time.
Then bring to mind someone that you're grateful for and who is currently alive.
Maybe your best friend,
A parent or a beloved pet.
Taking your time to bring someone to mind.
Now imagine this person or pet standing in front of you.
Look into their eyes.
Remember all the good times you've had with this person or pet and notice how bringing this up makes you feel.
Remember how lucky you are to have this person or pet in your life.
And now notice how bringing to mind the special person or pet makes you feel in your body.
Maybe your mouth has taken on the form of a gentle smile or you feel a warm,
Fuzzy feeling in your chest.
Maybe you notice a sense of expansion in your body.
Notice if your mind is drifting away from this exercise.
In that case,
Choose to gently return to this someone that you are grateful for.
Allowing yourself to really experience gratitude in your heart and body.
If you like,
You can also place one hand on your heart,
Which might allow you to feel the gratitude even stronger.
And then letting go of that person or pet and bring to mind a thing that you're grateful for.
Maybe you are grateful for your lovely flat.
Or you are grateful for living in a free society.
Or you are grateful for that lush tree that grows in front of your house.
So bring the special thing to your mind and noticing how it makes you feel in your body to be feeling gratitude towards it.
Again maybe your mouth has taken on the form of a gentle smile or you feel a warm,
Fuzzy feeling in your chest.
Maybe you notice a sense of expansion in your body.
Allowing yourself to feel gratitude in your mind and body.
Then letting go of this practice.
Returning back to your breath.
How is your breath now?
How is your in breath?
And how is your out breath?
Following the breath for a while.
And then letting go of the breath and bring your attention to your eyelids.
Really feeling your eyelids and then very slowly and gently opening up your eyes.
