Let's begin this practice of gratitude by just noticing something simple that you're experiencing right now.
Could be seeing the sight of a tree swaying gently in the wind.
Feeling a warm cup of coffee in your hands.
Seeing the rays of sunlight on your skin.
Maybe the experience of some comfort coming from the chair that you're sitting on or the bed you're laying on.
Choosing one simple thing to notice in the moment.
Allow it to fully absorb into your experience and letting appreciation and gratitude arise and fill your body and your mind.
Appreciation for this one simple moment right now.
Reflect on someone you don't know very well,
Who has supported your experience today in some way.
It could be the subway driver,
The person who stacks fruit at the grocery store,
The author of the ebook you're reading right now,
Or maybe the inventor of the smartphone whose alarm woke you up this morning.
But just reflecting on someone who you don't really know,
Who has supported you in some way.
And allow yourself to feel how you benefited from the gift of their work.
And just allowing yourself to feel some appreciation and gratitude.
Now,
Thinking about the tools that you use that support your work and your life.
Tools like your computer,
Your iPad,
Your books,
Equipment,
Tools,
Or even the buildings that you occupy.
Considering all that was needed for their creation.
Knowing how much these things have benefited you for your work and your survival.
Just feeling some appreciation and gratitude that you have access to these tools.
And now feeling gratitude for the people who you work and live with.
Perhaps thinking of a particular person whose work or effort directly supports your work and life.
Appreciating their contribution,
Their good intention.
Saying in your mind to them,
Thank you.
Now bring to mind someone you really care about.
Someone who makes your heart sink in a good way.
Picture them in your mind and think about what this person means to you.
What you appreciate about them.
Who they really are.
And what you've experienced together.
And the impact that they've had on your life.
And as you imagine them,
Notice what feelings you're experiencing.
What sensations you detect in your body.
Especially those in the area around your heart.
And let yourself express gratitude towards them.
Thanking them for being who they are and for their presence in your life.
And imagine them receiving your gratitude.
Feeling it.
Now bring to mind something in particular that you're grateful for today.
Something that made a difference to you.
Or something that you especially noticed.
Perhaps it was a smile on someone.
Someone's kind words.
Selfless action.
Feeling the appreciation and gratitude you have for its presence in your day.
And as you bring these things to mind for what you're grateful for.
Allow yourself to rest in this experience of gratitude.
When you cultivate this practice of gratitude.
You may even find yourself able to be grateful for difficult or unpleasant experiences.
If you'd like,
Bring to mind an experience in your life that might be a little challenging one for which you'd like to be able to express thanks for.
Offering your appreciation.
Thank this challenge for what it may offer you.
Expanding this feeling of gratitude for your body.
Gratitude for your mind.
And gratitude for the simple fact of being alive in this moment.
And finally,
Appreciate the opportunity to pause and experience this very practice of gratitude.
For all that you brought to mind during this practice.
For all the countless gifts in your life.
Just say,
Thank you.
To all the people.
To all that is around you and part of you.
For all that you've experienced in your life.
For all of this.
Thank you.
And allowing the sense of gratitude to fill you completely as you breathe in and breathe out.
And settling your mind on your breath,
Here and now,
Fully alive and present in this moment.
Finish with a full deep breath in.
And a long slow breath out.
And gently and slowly,
Open your eyes now.
Returning your awareness to where you are.
Good work today.
Namaste.
