Sitting comfortably with your back upright and straight.
Choosing to either keep a soft downward gaze or gently close your eyes down.
Allowing your breath to be smooth and gentle in and out through your nostrils.
And just bring your awareness within your body.
Noticing firstly points of contact your body's making.
With the chair where you're sitting.
Your feet on the ground.
And noticing where your hands are resting.
Allow your awareness to move to your shoulders.
And to release any tension,
Physically roll your shoulders up and back and down.
And similarly with your jaw.
Keep your lips together and gently allow the jaw to drop slightly open.
And just releasing any tightness,
Any tension.
Start to watch your breathing.
The rise and fall of your chest with each breath.
Maybe noticing how deep your breath is going.
And noticing the rate of your breathing.
I'd like to invite you to think of something you are truly grateful for from earlier today.
Think on this for the next minute.
And try and cultivate those feelings of appreciation and gratitude for what you're thinking about.
And as you're thinking about this I invite you to put a little smile on your face.
I invite you now to think of something that has happened in the last week that you are grateful for.
And think on this.
Still smiling as you think about it.
Think now of something from the last month that you are grateful for.
And just think about it now while still smiling.
Keeping that smile on your face.
Choose something from the last year that you're truly grateful for.
It could be something big or something small.
So think of something that stands out to you.
That you're grateful for or you appreciate.
And think about it now.
Still smiling.
And finally think of something from your life that you have a lot of gratitude for.
And think about it now.
Still keeping the smile on your face.
Allowing these thoughts to gradually fade and gently bringing your awareness back to your body once again.
Just noticing your breathing.
Watching the rise and fall of your chest.
Noticing once more the depth of your breath.
The rate of your breathing.
Allowing your awareness to just notice the points of contact your body's making.
Again where you're sitting.
Your feet on the ground.
Where your hands are resting.
Gently bringing your awareness now outside of your body.
Noticing sounds around you.
Becoming aware of where you're sitting.
And when you're ready,
Gently reawaken your body.
Maybe moving fingers and toes very slightly.
And in your own time,
Gently open your eyes.
