So find yourself a quiet,
Comfortable spot where you won't be disturbed.
Sit in a comfortable position and completely relax your body.
Close your eyes and be still.
Notice any sensations in your body that need your attention.
Shift until you find a perfectly comfortable position.
Relax your face,
Relax your shoulders,
Relax your belly,
And let your arms be perfectly relaxed on your lap or on the chair.
Begin to allow the stress and tension to fade away.
Breathe normally through your nose and begin to bring your attention to the sensations of your breath as it enters and leaves your body.
Feel the cool air as you inhale and your chest rises and your belly expands.
And then as you exhale,
Your chest falls and the warm air exits your nostrils.
Continue to feel the movement of your breath as it enters and leaves your body.
Let your breathing be slow and easy.
And this time,
Hold your inhale for the count of 3,
2,
1.
Hold the exhale for the count of 3,
2,
1.
Feel the breath right down to your tailbone.
And in your own time,
Take three more long deep breaths,
Holding each inhale and exhale for the count of 3.
Allow your breathing to return to normal.
And now draw your attention to the center of your chest.
Take in another deep breath and as you exhale,
Settle your awareness on the area of your heart.
Imagine a ray of light beaming and filling the entire heart area with golden warmth.
As you breathe in and out,
Feel this warmth deeply inside your chest.
This area of your heart,
The heart center,
Is responsible for feelings of love,
Compassion,
Empathy,
Forgiveness,
And self-sacrifice.
Focus on this golden warmth and focus on the feelings of love,
Compassion,
Empathy,
Sense of forgiveness.
With your attention on your heart center,
Sense the interconnectedness of all things,
All beings,
Nature,
The elements,
Everyone and everything.
Now bring your attention to what you feel grateful for in your life.
Perhaps you feel gratitude for being alive or healthy or for the organs of your body which sustain you or for your breath or for your heart beating without you having to think about it.
Perhaps you feel grateful for yourselves replenishing themselves or your senses,
Your sense of taste,
Smell,
Sight,
Touch,
Hearing.
Or perhaps you're grateful for the abundance and harmony of nature that feeds your body and your soul.
You are surrounded by the abundance of food,
Water,
Trees,
Space,
Air,
Flowers,
Birds,
The wonders of nature all nourishing us.
Now bring your attention to people who truly nourish you in your life and how they bless you with their presence.
Be sure your body is still completely relaxed and your breath is easy.
Breathe through your heart center and imagine the presence of someone you love.
Feel the love moving in and out of your heart center with each breath you inhale and exhale.
Experience your most gentle nature,
The softest,
Most peaceful side of you.
Breathe in soothing love and give it away every time you exhale.
See your loved one before you as they receive all this healing love energy.
Wrap them in a blanket of your love.
Now allow your love to grow to include all the people you know and allow it to spread to all the people you don't know.
All of your relations,
Your brothers and sisters,
Until your expanding love covers the world and you feel boundless compassion for all beings in your heart.
Let each exhalation begin to relax you more physically and end by opening you spiritually like a flower unfolding its petals.
Know yourself as a kind,
Generous,
Loving human being,
Worthy of giving and receiving the unconditional love that renews your being.
Now bring to mind and heart some of the other experiences and things you're grateful for.
Perhaps it's the freedom you have of choice or of thought or speech or the freedom to live your life the way you choose.
Perhaps it's your freedom to imagine or to create.
Perhaps you're grateful for all of life and its beauty and diversity.
Read now gratitude for your own life and the universe and the creative intelligence that underlies all of creation.
Silently begin to repeat the words,
Thank you,
Thank you.
You may follow the thank you with anything you're grateful for or simply pay attention to the feeling of gratitude and the sensations that feeling creates in your body.
Bring your attention now back to your breathing.
Reflect the inhale and the exhale and let your attention rest there.
And take your attention off the breath and sit in the silence.
And take your attention off the breath and sit in the silence.
Gently wiggling your fingers and your toes or perhaps stretching all with your eyes closed.
Keep your body relaxed and when you're ready,
Open your eyes just a little so that you can gaze downward with that maintaining that inward focus.
Continue to relax your body and when you're ready to engage with the rest of the world on the physical plane,
Slowly open your eyes all the way.
Carry this feeling of gratitude and peace and relaxation with you throughout your day.
And that's it.
