Begin by making yourself comfortable.
Sit on the ground or a chair and allow your back to be straight with your feet touching the ground.
You could also do this practice standing or if you prefer you can lie down and have your head supported.
Your hands could be resting gently in your lap or at your side.
Allow your eyes to close or to remain open with a soft gaze.
From here take several long deep breaths,
Breathing in fully and exhaling slowly.
Breathe in through your nose and out through your mouth.
Feel your stomach expand on an inhale and relax and let go as you exhale.
Then begin to let go of noises around you.
Begin to shift your attention from outside to inside.
If you are distracted by sounds in the room simply notice this and bring your focus back to your breathing.
During this meditation give gratitude the chance to come up naturally and when it comes up just let yourself sink into the feeling.
Surrender to it.
Notice how it feels in your body.
And if it doesn't come up that's okay.
You don't need to try to make yourself feel it.
Try to surrender to your emotions not your thoughts.
Firstly bring your awareness to your breath as you inhale and as you exhale.
Bring your awareness to the fact that each of these breaths gives you life.
Then be aware of your heart beating.
Feel it pulsing.
Feel it with love and compassion and peace.
Bring your awareness to your eyes.
They let you see color,
Faces,
Smiles,
Nature,
The sunrise and the sunset.
Yourself in the mirror.
Bring your awareness to your ears that beam in sound,
Music,
Laughter,
The voices of those you love,
The silence.
Bring your awareness to your nose that smells the ocean breeze,
The aroma of flowers,
The trees,
Newly cut grass,
The wafting smells that come from the kitchen,
Fresh bread in the oven.
Bring your awareness to your lips and mouth that tastes and savors and nourishes,
Kisses and speaks,
That whispers and sings.
Bring your awareness to your hands that hold and touch and cares,
Open and close.
The hands that applaud and squeeze,
The arms and shoulders that carry and hug and lift and stretch.
Our feet,
Our toes,
The gift to wiggle them,
Transport you,
Walk,
Run,
Dance and fold.
What about your tears,
Your sorrows,
The strength that you have,
The strength to make it through each day.
Bring your awareness to your abundance,
Your expansion,
Your evolution,
Your perspective that shifts,
Your ability to see growth and potential in every moment.
Material things that came to you unexpectedly,
Things that flow to you with great effort and commitment,
With hard work.
Think of your connection to those things that are sweet and loving and just feel right.
Think of love in your life.
When we no longer take life for granted,
We become grateful for everything that we have.
Just breathe and feel the flow.
As you come to the end of this practice,
Take a full deep breath,
Taking all the energy of this practice and then exhale fully.
As you become fully alert and awake,
Consider setting the intention that this practice of building awareness will benefit everyone you come in contact with today.
And when you are ready,
Open your eyes,
Return your attention to the present moment.
