To begin this practice,
Let's bring kind awareness to the space you're in.
Within your body,
Mind,
Heart,
The space around and within you.
However you're landing here from within the day,
Just bring peaceful awareness to the space that you're in.
Close your eyes.
Take a few deep breaths in through the nose and out through the mouth.
Breathe up from the belly,
Creating fullness in the chest.
Release gently and completely.
Notice how your breathing so often just takes care of itself,
Moving itself through you,
Keeping you alive,
Moving you along,
Trustable and as dedicated to you as anything could be.
Bring a moment of awareness to this miracle of breath that is with you always.
Notice it moving through the body,
Bringing awareness and peace and ease to all spaces of the body,
Reaching out all the contours.
Noticing tension is being released.
Softness is finding its way in.
Simply follow the breath as it navigates the body.
The breath is breathing the body.
The body is breathing the breath.
Tension is letting go and ease is flowing through.
As you drop in further to this restful,
Easeful,
Kind and aware space,
See if you can take inventory of the things for which you're grateful.
Let them percolate up through your mind,
Calming your body.
All that you're grateful for is rising and rolling within you.
You can notice it now.
As you breathe and steady your awareness,
This gratefulness rises even further.
Maybe with it is rising a deep memory,
Familiar,
Kind,
Intimate.
Maybe what is rising is unexpected.
Trust that whatever is coming through is perfect for you now.
If someone is coming to your awareness,
Take a moment and send a little love in their direction.
If a moment is coming forward,
Take a breath to share thanks for having it been in your life.
If an experience comes up that you didn't expect,
Repeat after me.
I'm open.
I'm curious.
I'm okay with whatever rises.
Bring attention back to the vibe of gratefulness as an energy,
As a sensation,
A temperature or color.
See if attention is flowing through you.
Attention allows you to grow this energy in the body as a light,
As warmth,
As vibration.
Take a deep breath in and a deep breath out and call in even more light,
More warmth,
More frequency and vibration.
Exhale and release tension and notice how all of this energy wants to land with peace in the heart.
As this flows through,
Notice that you can bring this light into any corner of the body,
Of your life,
Of your world.
That creating more gratefulness brings more kindness,
Release,
Compassion and peace.
Savor the sensations of gratitude as it floods the body.
Notice what happens in emotion,
In the mind and sensation.
You can see now where the gratitude wants to move more towards in life.
Maybe part of the body that needs love,
An aspect of your beingness that is craving grace.
You can see now where there's things in your life or your path for which you crave more gratefulness.
All that needs a little more gratitude is rising and rolling from within you.
You can notice them now as you breathe and steady your awareness.
This openness and craving for gratitude rises even further.
See if you can make a decision to see the most challenging moments of your life or of today as an opportunity for more gratefulness.
What might be making itself known or available to you in your awareness now of challenging situations or moments?
Where you can cultivate even small sentiments of gratitude.
Where you see yourself trying to be fully present in times of challenge.
Where what creates friction actually might be blessings in disguise.
The blessings and protections around you that may show up as pressure and in truth is an opportunity for your grace and gratefulness.
Either way,
The energy of gratefulness you've created here within you comes with no strings attached.
Truly just notice the completeness and fullness from within that you've created and trust that it will find its way to any point of your day or path.
This will bring peace and ease and rest to the body,
The mind,
The heart.
Gratefulness will flood the system whenever you need it and bring you back to the space you're in now.
I invite you to repeat these affirmations with me.
I'm grateful for the challenges and blessings I receive from my life.
My whole body holds gratitude towards others and myself and the greater good.
I am open to receiving and sharing grace as it feels true for me.
I release suffering and drama through kindness,
Compassion,
And thankfulness.
I'm grateful for my body and health and the vibe I have to share.
Now notice the body,
The mind,
The heart has an easeful awareness to the space that you're in.
Rolling with grace and gratefulness that you can carry with you out into your day.
Gently open your eyes.
Take a few deep breaths in through the nose and out through the mouth.
Breathe up from the belly,
Creating fullness in the chest.
Release gently and completely.
Notice how your breathing is taking care of itself,
Moving itself through you,
Ushering you along,
Trustable and dedicated to you as anything could be.
Bring a moment of awareness to this miracle of breath that is always with you.
Always notice it moving through the body.
Allow it to bring awareness to all spaces of the body.
As you become more aware of the world around you,
Take your time.
Follow the breath.
All tension is gone.
And you can now move into the rest of your day.
