This is a gratitude practice and it will last for about 8 or 10 minutes.
So arriving in.
To your meditation posture.
So adjusting your posture so that you feel comfortable and yet alert.
Allowing your breathing to settle into a soothing rhythm,
Just following the breath.
Feeling grounded to the ground and the chair beneath you.
Just settling for a few moments.
Are now inviting you to gently and kindly Hold on to the thumb of your left hand.
And just sense into that soothing touch.
I'm inviting you now to bring to mind something.
In your morning routine.
What is it that you're really grateful for?
Is it your comfy bed?
Your slippers?
Carpet.
So really bring into mind something that you're grateful for.
In your morning routine.
And then gently and kindly holding on to the first finger.
Just having a sense of that touch,
Just.
Contact with your finger.
I'm inviting you to bring to mind something in your home.
Perhaps it's the kettle as you start your day.
Morning.
Or the chair you're sitting in.
Be that you have internet.
So I've been grateful for something in your home.
Then moving on to the middle finger,
Just holding onto that and sensing the touch.
I'm inviting you to.
.
.
Going to mine something.
In your work environment or your studies.
That you're truly grateful for.
Maybe it's the laptop.
Maybe it's someone you're working with or studying with.
Maybe it's the space you have to work.
So just bring into mind something.
You're really,
Really grateful for.
Then moving to what some people call the ring finger.
And bring into mind.
Something in nature.
That you're truly grateful for.
Is it the blue sky,
The sea,
The beach?
Maybe it's flowers or a river.
Something in nature.
And then moving once more to the little finger,
The little finger of the left hand,
And really sensing the touch.
Just feeling the length of that little finger and the nail and just being aware of it.
And as you're holding it.
Just bring into mind.
Something about where you live that you're grateful for.
Is it your house or the road you live in,
The community?
Perhaps it's the shops around you.
So just bring into mind something in your near where you live or where you live that you're truly grateful for.
And then taking your left hand and holding your right thumb.
And gently,
Kindly holding that thumb.
And then inviting you to bring to mind someone.
That said thank you to you.
Someone who appreciated you.
Maybe recently or sometime in the past.
Something that brings gratitude to you,
Thinking about that.
And then moving to the first finger on your right hand.
And bringing to mind someone that was kind to you.
I'm doing really someone that spark wax.
Feeling of gratitude when you think about someone.
Who was kind to you.
A small gesture or big gesture.
Recently or in the past,
Just bringing that someone to mind.
And then moving to the middle finger of your right hand and really Sensing that soothing touch as you hold that middle finger.
I'm inviting you to bring to mind a loved one.
What might be.
Child or a grandparent or a parent or a partner or maybe a pet,
A friend.
So just bringing to mind a loved one either.
In the present moment or sometime in the past.
And just being really grateful for that person.
And moving to the next finger,
Just sensing that soothing touch.
And inviting you to think about something that you do.
To nurture yourself.
What is it that you do that you're really grateful for?
Just bringing that to mind now.
And then moving to the last little finger and just holding the little finger on the right hand.
And then bring into mind anything.
That actually comes to mind.
That you are grateful for.
And savouring that.
I'm just sitting now.
Saving that whole experience.
Of bringing gratitude.
And then when you're ready,
Just.
.
.
Opening your eyes and going about your day,
Having a little stretch if you care to.
As we end this.
Practice.
Thank you.
