We can begin today by allowing our eyes to close.
And just taking a moment to arrive here where we are.
Recognizing the sounds going on around us.
Maybe in the room or outside.
Recognizing where the mind is at.
The mental state if the mind is anxious or calm.
Sleepy or dull.
Or perhaps energized and alert.
And of course where the body is at.
The posture can have a felt sense of how the body is resting in this moment.
We can feel ourselves sitting in the chair or cushion.
And I want to start the gratitude practice with a person.
So seeing if you can bring to mind somebody in your life for whom you are grateful.
It may be somebody you know personally.
A friend or loved one or family member.
And it could be somebody you've never actually met.
A teacher of some sort.
Maybe somebody you see on TV.
And seeing if you can allow the gratitude to come up naturally.
Is there a reason you're grateful for this person?
Do they offer you something that you find beneficial or useful?
Maybe they support you in some way.
Show you kindness.
Maybe you learn from the person.
And with the intention of cultivating some gratitude you can offer some phrases in your head.
Just encouraging the heart to open and allow the gratitude that's already there to come forth.
You can use the phrases,
May I appreciate you.
May I be grateful for your love or wisdom or inspiration.
May I appreciate you.
May I be grateful for your love.
Just offering these phrases for a minute or two.
When the mind wanders just coming back to this intention over and over again to open the heart and cultivate this gratitude for this person.
May I appreciate your love or wisdom or inspiration.
May I appreciate your love or wisdom or inspiration.
May I appreciate your love or wisdom or inspiration.
And I want to move on.
Letting go of the people in our lives.
Seeing if you can bring to mind a physical place.
And it may be something like your bedroom.
Or bigger like your city or county.
And again somewhere you naturally feel some gratitude for.
Maybe a safe space or a beautiful place.
And trying to tune in to how you feel in this space.
Why are you inclined to be grateful?
And again just offering a few phrases of gratitude.
May I appreciate this place.
May I be grateful for its beauty or safety or wonder.
May I appreciate this place.
May I be grateful for what it offers me.
May I appreciate your love or wisdom or inspiration.
May I appreciate your love or wisdom or inspiration.
And finally just turning toward ourselves for a moment.
Maybe you can pick out one quality in yourself to be grateful for.
Your curiosity.
Your effort and drive to be practicing in this moment.
Some patience or compassion.
And with this intention to really be grateful and not let these things just pass right by us,
Can offer a few phrases once more.
May I appreciate you.
May I be grateful for your love or drive or effort.
May I appreciate you.
May I be grateful for this quality.
May I appreciate your love or drive or effort.
May I appreciate your love or drive or effort.
May I appreciate your love or drive or effort.
May I appreciate your love or drive or effort.
May I appreciate your love or drive or effort.
May I appreciate your love or drive or effort.
May I appreciate your love or drive or effort.
