Hi my friends,
Through this practice,
We will notice and savor something small we feel grateful for in our life.
And one of my favorite quotes,
And it says,
I woke up,
I have clothes to wear,
I have running water,
I have food to eat,
And life is good.
I'm thankful.
So whenever you feel ready,
Come into your body,
The whole body,
Softly,
If any tight sensations,
Like your eyes,
Muscles around eyes,
If we think too much,
And we might feel some tension around our eyes,
Maybe also shoulders,
And releasing,
Letting go,
And you can come into your breath,
Feeling the full direction of in-breath,
And the out-breath,
And when you feel more grounded,
More settled,
And ask yourself,
What is my intention for this practice?
And why I'm practicing mindfulness at this moment?
Why?
It could be very simple intention,
I'm giving myself a pause,
And appreciate,
Finding joy,
Joy,
Joy,
Well-being,
And when you are ready,
And the first invitation is to bring a small object around you,
Near you,
You feel grateful for,
Into your mind,
And you might open the eyes,
Anything,
Small thing you feel grateful for,
It can be a book,
Your computer,
Your phone,
Oh,
Your cup,
As you bring that small object into your mind,
And savoring this feeling of gratitude,
And maybe some warm sensation on the chest,
Or smiling on the face,
And you can also silently say thank you,
To that small object,
And maybe it's not an object anymore,
It can be your friend,
And whenever you are ready,
Take a deep breath,
Breathing in,
And when you breath out,
Letting go,
And the second invitation is to bring something you feel grateful for,
Outside your room,
It can be a tree,
A flower,
Your car,
Or something in the workplace,
So as you bring it into your mind,
Spending time savoring the feeling,
And no need to rush,
What I'm feeling now,
Maybe a sense of joy,
Feeling more relaxed,
Thankful,
Maybe some sensations on the body,
And taking a deep breath,
Breathing in,
And when you breath out,
Letting go,
And my friend,
The last invitation is to scan your life,
Is there anyone I feel grateful for,
A person,
Can be family member,
Can be a friend,
A colleague,
Or a stranger,
Or an animal,
A pet,
Your dog,
Cat,
And bring that into your mind and savoring this feeling,
Smiling on the face,
Or warm sensations on the chest,
Stomach,
And saying thank you to them,
And if it's ok,
My friend,
You can continue,
You can continue to bring more things you feel grateful for,
More people you are thankful for,
Into your mind,
And whenever you feel ready,
Opening your eyes.
