Hello and welcome to mindfulness with Ruby.
In today's exercise we are going to be exploring happiness and gratitude.
Let's start by breathing in very slowly now through the nose if comfortable.
And then breathing out through the mouth.
Continue with this.
So breathing in through the nose,
Feeling your stomach and chest expand as you do so.
And then breathing out through the mouth,
Feeling your stomach and chest relax.
You can kindly place a hand on your stomach or your chest if you like so you can feel your breath.
Continue focusing on your breathing.
Not worrying about anything else.
Just allowing yourself to be present which just means to be fully aware of how you are in this moment.
So taking another inhale now,
Breathing in and then kindly exhaling out any worries you might have had today.
Breathing them out.
Inhaling in and then exhaling out any worries.
Starting off with some happiness practice now.
So on your next inhale I would like for you to visualize an orange smiley face.
And then as you exhale allow yourself to smile just a little bit.
So inhaling in as you visualize an orange smiley face.
And then exhaling out as you allow yourself to smile.
A gentle happy smile.
Continue with this visualization.
So breathing in all the yummy happy orange smiley faces.
And then exhaling as you gently smile more and more.
Feeling happy.
Take some time to do this now.
I would now like for you to ask yourself what makes me smile?
And be honest with yourself as well.
What makes you smile?
And now I would like for you to think of two things that you can realistically do today that would make you happy or smile.
Just two things.
So now we are going to take another inhale.
So breathing in very calmly and then exhaling through the mouth as we've been doing.
So breathing in through the nose and then exhaling calmly through the mouth.
Don't forget to smile.
Moving into a gentle gratitude practice now.
I would like for you to breathe in whilst saying I am grateful for and then seeing what naturally comes up for you as you exhale.
Let your inner self answer the question without thinking or without forcing an answer.
So breathing in I am grateful for and then breathing out as we listen to within.
Continue with this exercise of breathing in I am grateful for and then breathing out as you listen to within.
And now you can take a few moments to bring your attention back into the room so you can gently open your eyes if they were closed.
Are you still smiling?
Take a moment to notice.
If you need to write down your gratitude answers or actively begin your happy to do list then please do.
Thank you.
