Hello and welcome.
This is a brief gratitude practice.
It can be done seated,
Standing,
Driving,
Before bed.
If you're driving though I recommend please keep your eyes open and your attention on the road.
Let's begin.
So from wherever you are,
Take a moment,
Take a deep breath.
On the exhale you may choose to even sigh.
Lips open.
Let's do one more of these.
Inhale,
Exhale,
Release.
And if you're able bring the hands into a gesture of gratitude.
This could be palms meeting together at the front of the chest.
Perhaps holding them down in your lap.
Maybe a hand on the heart,
Another hand on the belly.
Diligently on the steering wheel if you're driving.
Choosing that position now and taking a moment to just consider the gift it is to simply be alive,
To be here now.
I know it may not always be so easy to remember this and particularly in times of challenge.
Gratitude is something that may be a little more challenging for us to access but it can be an incredible well of resource and support.
There's a saying having an attitude of gratitude and there certainly is something to it.
It can be very uplifting for the mind and the spirit.
It can help to shift us in moments when we are feeling low.
There's lots of research showing that our regular practice of gratitude has wonderful benefits not only for the mental but also the physical health.
And so let's work with some lines,
Some affirmations and you can repeat these either silently or out loud after I say them.
So we'll take one more breath to prepare and come into this gratitude or mudita practice.
I offer my gratitude for the opportunity that is today.
I offer my gratitude for the life that I have been given.
I offer my gratitude for the ability to slow down.
I offer my gratitude for the refuge of the breath.
And we'll repeat that again.
Deep breath exhaling.
I offer my gratitude for the opportunity that is today.
I offer my gratitude for the life that I have been given.
I offer my gratitude for the ability to slow down.
And I offer my gratitude for the refuge of the breath.
You may already notice the mind,
The body,
The whole system slowing down through this practice,
Through these intentional breaths,
Through this stillness.
So let's spend a few more moments here together.
Simply breathing.
Simply being.
There's a heck of a lot of doing.
We also get to enjoy the being.
And as we work with this practice of gratitude,
Take a moment to consider for yourself,
And again you could say these silently in the mind or out loud,
List three things.
Three big or small things that you are grateful for.
It can be the sun,
A cup of tea,
A family member or loved one.
It can be your own self for sitting here in this practice right now.
Choose those three things now to reflect on and feel gratitude for.
If you're finding it difficult to list three,
Then may I offer simply using the breath,
The breath,
The breath.
This life-sustaining breath that helps us to slow down,
To calm down,
To arrive.
A tool really that's with us throughout the day.
And as you do this practice more,
I guarantee you'll start to recognize more and more and more things that you're grateful for.
So thank you very much for joining me for this brief gratitude practice.
May you flow through the rest of your day with some more ease and grace.
Namaste.
