Find a position that is comfortable for you either sitting or lying down.
Start by connecting into how your body feels.
Relax the muscles in your scalp,
Brow and jaw.
Bring a slight smile to your lips.
Release any tension you feel in your body,
Neck,
Torso or legs.
Bring your attention to your breathing.
Focus on your nose and the sensations you feel as you inhale and exhale.
Take a nice deep inhale and as you exhale release any stress or tension you feel.
You can let out a sigh through your mouth as you do this.
Take another deep breath and another.
There are so many beautiful aspects of our life that we can be grateful for,
But often we focus our attention on the negatives.
We tend to overlook or take for granted the good things we already have.
So often we spend time chasing happiness,
Not realising it can be right there in the present moment.
It can be found connecting to the people we are with and the world around us.
Bring to mind one thing that you are grateful for.
This could be a loved one,
The beauty of nature or the wonders of the modern world that make our lives easier,
The simple things we take for granted like shelter,
A hot shower,
A nice meal or the technology that keeps us connected.
It could be the human rights,
Freedoms or privileges that let you live the life you do,
Your health and the incredible way your body works.
Focus on one thing you are grateful for and relish the feeling of appreciation for having this in your life.
Breathe in gratitude and as you breathe out,
Let this feeling resonate in your body.
Now bring to mind another thing you are grateful for.
As you breathe,
Give thanks for having this in your life.
Finally bring a third thing to mind.
And again,
Breathe in and out gratitude for this.
Now take a moment to imagine if these things were no longer in your life,
How would that make you feel?
It can be easy to forget the blessings we do have in our life.
We get distracted by looking for the next thing we want,
But then once we get that we move the target even further.
Happiness comes from savouring and appreciating the good things you already have.
If you like,
You can set some intentions or goals for your day or week to come.
This could be making more time for the 5 M's in your life or working on building a habit of gratitude in your life.
Research shows people with an attitude of gratitude live happier and healthier lives.
And the more you practice gratitude,
The more your brain will look for things you are grateful for.
You can do this by focusing on 3 things you are grateful for each day.
For the best results,
Try to choose different things each day.
You can write these down in a journal or note and speak them out.
This can be done in the morning when you wake up or before you go to bed at night.
The important thing is that you really savour the feelings of appreciation for having this in your life.
Remember,
As Russell Conwell said,
Your diamonds are not in far distant mountains or in yonder seas,
They are in your own backyard if you but dig for them.
When you are ready,
You can bring your attention back to the room.
Notice where your body touches the floor or chair.
Start to make small movements in your body.
Not you focus on growths,
So remember to focus on the things that are good in your life this week.
