Finding a comfortable seat.
Whether it's sitting on a chair or sitting on the floor.
Closing your eyes or lowering your gaze.
Softening the facial muscles,
The eyebrows,
The temples.
Feeling the breath rise and fall.
Let go into the support on the surface beneath you.
Let the shoulders release away from the ears.
Allow the breath to be soft.
Allow the breath to be expansive,
Taking up space in your whole body.
Notice the connection of your heartbeat with the movement of your breath.
Now from this place of ease and calm,
Take one thing,
Maybe one small thing,
That you wish to be grateful for today.
Notice what that thing is.
Maybe it's a person.
Maybe it's an event.
Maybe it's a project.
Whatever it is,
Acknowledge the gratitude you hold for it.
Notice the joy it brings you.
Or notice the emotion it brings you.
And as you notice that emotion of the thing that brings you gratitude,
Check in with the body,
The sensations,
The feeling that the body is currently feeling.
Noticing without judgment.
Noticing with curiosity.
And with this feeling of gratitude,
I'll invite you to picture a white light.
A white light in the shape of a circle.
Beaming above the crown of your head.
Noticing the expansion,
The space,
The openness,
The light.
And just sitting in this feeling,
This feeling of gratitude.
Noticing what it brings to you.
Now taking your attention away from the light,
Bringing the attention to your body,
To your breath.
Notice the speed of your breath.
The texture of your breath.
The length of your breath.
And as you breathe here,
Remember that thing that brought you gratitude.
Holding it in your headspace.
And allow yourself to lead with this as you begin your journey.
Remember that this state of calm,
Of gratitude,
Of spaciousness,
Of openness.
This feeling is here when you need it.
And you can come back to it at any time.
Slowly coming back into the space,
You can wriggle the fingertips.
Your tips and the toes.
Perhaps a few shoulder rolls.
And when you are ready,
You may slowly open the eyes if they were closed.
Absolutely no rush.
I wish you a great day ahead as we come to the end of this practice.
Thank you so much for taking the time to practice with me.
