Morning gratitude practice.
Three things.
Our minds help us to watch for obstacles in life,
But sometimes we focus so much on these obstacles that we don't notice the good things around us.
Deliberately looking for and noticing simple,
Useful,
Pleasant things in your life can be an uplifting and helpful thing to do.
This morning we'll practice by thinking of three things to be grateful for.
Find a comfortable position,
Close your eyes,
Breathe through your nose with lips gently closed.
Let your breathing settle and quieten.
Out-breath is slow and gentle.
In-breath is loose and peaceful.
Breathing is silent and very calm.
Loosen your scalp,
Eyes,
Cheeks,
Jaw and tongue.
Let your neck and shoulders release and relax.
Arms and hands are heavy and free.
Loosen your chest and back.
Stomach is soft and released.
Let your hips,
Legs and feet relax.
Let any tension drain away.
Think of a part of your body you're glad you have,
That you use every day but don't often notice.
Maybe your ears that can hear words or music.
Maybe your legs that move you around.
Maybe your hands that you do so much with.
What would you do without them?
What part of your body are you grateful for?
Your breathing is settled and quiet.
Out-breath is very slow and gentle.
In-breath is loose and peaceful.
Breathing is silent and very calm.
Let your attention focus on your mood today.
Do you feel sad,
Depressed,
Restless or maybe calm,
Peaceful?
Be aware that these sensations come from the chemistry of your brain and body changing day to day.
We can be aware that they are just sensations and can be observed,
Acknowledged and left to be as they are.
They will come and go like clouds in the sky.
Or we can choose to look for some of the blue sky behind the clouds.
We can look for and notice some of the useful,
Positive things in life.
Think of a person you know with whom you've shared a pleasant moment.
A friend,
Someone in your family,
A stranger who smiled at you in the street.
Just a simple,
Pleasant moment.
Something you didn't really consider at the time.
What pleasant encounter are you glad you had?
Your breathing is settled and quiet.
Out-breath is very slow and gentle.
In-breath is loose and peaceful.
Breathing is silent and very calm.
Be aware of the thoughts appearing in your consciousness.
Fragments of pictures,
Words,
Sounds maybe.
Notice how they come and go and can carry you away with them.
Notice how compelling they are.
Be aware that they are just thoughts and can be observed,
Acknowledged and left to be as they are.
They will come and go,
Largely beyond our control,
Like birds in the sky.
Or we can sometimes use our thoughts to deliberately look for and notice some of the useful,
Positive things in life.
Think of something in your life that makes each day a little easier or more enjoyable.
Your bed maybe,
Comfortable shoes,
The kettle that buys water so quickly.
Something that you wouldn't normally stop to notice.
What do you use every day and are grateful for?
Your breathing is settled and quiet.
Out-breath is very slow and gentle.
In-breath is loose and peaceful.
Breathing is silent and very calm.
Nod your head gently up and down.
The day is ahead.
Open your eyes.
