Sit or stand in a way that is relaxed and at ease.
Notice your feet on the floor.
If there are any parts of the body that are tight or tense,
Invite those areas to soften.
Close your eyes or just gaze at the floor in front of you.
Now direct attention to the breath,
Feeling the belly expand as the air moves in,
Feeling it fall on the exhale.
Letting the body relax with a breath.
Now let's take the power of the mind and direct it in a deliberate way towards compassion.
Start by imagining someone who's easy to care about,
A close dear friend,
A loved one or mentor.
Someone easy to be with that cares deeply about your wellbeing.
Visualize their face right there,
Their smiling eyes looking at you.
Imagine they are wishing you well,
Wishing the best for you in all that you're doing,
All of the roles that you play.
May you be happy,
Peaceful.
May your workday be filled with ease.
Now extend the same to them,
Wishing them well.
May you be happy,
Peaceful,
Safe and at ease.
Now let's shift to gratitude.
So reflect on your day.
Even if you had a hard one,
There are always slices of happiness,
Moments of joy,
Humor,
Awe and connection.
Visualize each of these things that bring a smile into your heart.
People and scenes,
Comments,
Smells,
Things you heard,
Experiences.
Allowing gratitude to arise from the inside out.
Thinking of each thing you're grateful for,
Give them space.
Let them expand and grow.
By recalling and amplifying gratitude,
You extend the benefit of the good things in your life.
Take it slow,
Making space to scan for even the smallest,
Simplest things.
The drop of rain hanging off of a branch,
The rising fog over the hills in the morning,
The strong smell of fresh coffee as you start your day.
The smiles around the table after creative brainstorming with your team.
As you think of them one by one,
Say thank you.
Fog,
Thank you.
Team,
Thank you.
Take a moment to notice what it feels like to actively generate positive states by deliberately generating kindness and gratitude.
When you're ready,
Allow your eyes to open again.
As you move through the day and you find yourself starting to worry,
Feel anxious,
Or dwell on negative thoughts,
Generate good wishes for someone else and reflect on one good thing or person that you're thankful for.
You can pause,
Breathe,
Relax the body,
And shift to the positive on demand.
Take care and be well.
