Find a comfortable seated position.
Settle in and close your eyes.
Take a few deep breaths,
Dying out the exhales and just letting go.
Feel the full weight of your body drop into the earth.
Let your muscles soften and release,
Giving into gravity,
Letting go.
And feel the inhale create a feather light lift through the center of the body,
Spine lengthening,
Crown of the head floating upwards towards the sky.
Let your senses brighten.
Notice the world outside your body,
All around you.
What sounds do you hear?
How does the air feel in your skin?
Can you feel your clothing surrounding your body?
Feel the touch of the textiles.
Feel the air between your skin and your clothes.
Your clothes are the first home for your body.
Feel what it is like to be inside them.
Now turn your attention within.
Feel the breath changing the shape of the body.
Explore your internal landscape with the curiosity of one embarking on a great,
Mysterious adventure.
Where is their tightness?
Where is their softness?
Just notice without judgement.
How is the feeling of the belly profoundly different from the feeling of your knees?
Scanning within.
Noticing.
Now bring your awareness back to the external world.
Listen.
Sense.
Smell.
Expand.
Now tune back into the inner world.
Feel.
Explore.
Now let your awareness spread outwards to the world around you while keeping an awareness on your body.
Feel the inner and outer begin to blend and merge so it is not clear where you end and the rest of the world begins.
In this expanded state call forth the image of something or someone you are grateful for.
Don't try to direct your thoughts.
Just first trust the image that drops into your consciousness.
Perhaps it is a place or a person or a passion or maybe it's just the experience of life itself.
Hold this image in your mind's eye.
Feel the gratitude flood through your heart and body and surface as a slight smile on the lips.
Allow this feeling of gratitude to expand.
Moving beyond your body into the room.
Feel the room around you light up with this gift.
With each inhale silently state I am receiving this gift.
With each exhale I give thanks.
Inhale I receive this gift.
Exhale I give thanks.
Inhale I receive this gift.
Exhale I give thanks.
Continue like this.
Inhale I receive this gift.
Exhale I give thanks.
When you are ready open your eyes and receive the world around you through this lens of gratitude.
Meet everything and everyone as a gift.
I receive and I give thanks.
