Welcome to today's practice.
This practice is based upon embracing gratitude.
Wherever you are and wherever you're doing,
Find a comfortable position,
Whether that be seated with your legs crossed,
Laying down,
Maybe you're sat on a chair with your feet grounded.
And feel free to grab any props,
Blankets,
Cushions you may need.
Just taking a moment to pause,
Checking in with how we're feeling,
Maybe closing off the eyes or taking the gaze down.
Sitting up tall,
Notice physically how you're feeling.
Are there any tensions,
Aches or pains within the body?
Does the breath feel steady?
Maybe it's shallow and short,
Maybe it's deep.
How do you feel physically right now?
And then bringing the awareness to the mind.
How do you feel mentally?
How do you feel emotionally?
And then gently bringing that awareness to the breath.
Taking a deep cleansing inhale.
Exhaling here.
Inhaling deeply.
Exhaling completely.
Inhale.
Inhale.
Inhale.
Exhale.
Inhale.
Exhale.
As you sit,
Just notice how you feel as you breathe,
Noticing the rise and the fall of the belly,
The chest.
Taking a moment to think upon the word gratitude.
What does gratitude mean to you?
What does it mean to be grateful?
Are you grateful every day?
Maybe gratitude passes you by.
How can you embrace gratitude in everyday life?
Just take a moment now to think of three things you are grateful for in the exterior world.
That may be public transport,
That may be the sun coming up.
That may be your house,
Your garden.
That may be a physical thing,
Think in the exterior world,
Three things you are grateful for.
Inhaling deeply.
Exhaling completely.
Inhaling.
Exhaling.
Now just embracing gratitude by finding three things you are grateful for,
Three people you are grateful for.
Whether that be your parents,
Friends,
Work colleagues,
Family,
Maybe your neighbour.
Maybe someone you don't know personally but maybe the supermarket cashier.
Maybe the police,
Firefighters,
Ambulance crews,
Nurses.
Finding gratitude for three people.
Inhaling deeply.
Exhaling completely.
Inhale.
And exhale.
Finally just finding three things you are grateful for within yourself.
Maybe you are grateful for the time you have taken today to be mindful.
Maybe you are grateful for your abilities,
Your skills.
Maybe you are grateful for being,
Breathing.
Just finding those things you are grateful for,
Embracing that gratitude within you.
Inhaling deeply.
Exhaling completely.
Inhaling.
Exhaling.
Inhaling deeply.
Exhaling completely,
Wiggling your fingers and your toes.
Being thankful for turning up today and possibly thinking about how you can embrace gratitude and take this away with you to everyday life.
As you wiggle your fingers and your toes,
Bringing awareness back into the physical body.
Gently fluttering open the eyelids or lifting the gaze.
Thank you for practising with me today.
Namaste.
