Gently close your eyes and settle into your body.
Take a moment now to adjust your posture,
Sitting upright and open.
Now in your own way,
Take a few moments to relax your body.
Take three slow,
Deep,
Conscious breaths.
And as you breathe out,
Feel your muscles softening and loosening.
Relaxing,
Awake and alert.
Allow your breath to find its own depth and rhythm.
Just to breathe itself.
Now become aware of the space before your closed eyes.
It's like a field of darkness.
Perhaps there are some muted shapes or colours.
Just simply resting your attention there,
With relaxed eyes and a soft gaze.
Now bring your attention to any sounds coming to you.
Picking up on any sounds outside the room.
Perhaps the most distant sound that you can hear.
And then notice the sounds inside the room.
Just simply listening,
With a gentle curiosity.
Allow the sounds to call your attention into the present moment.
Just listening.
And if you notice your attention wandering or becoming caught up in a stream of thought,
Simply bring your attention back to your next breath.
And opening your awareness to your breath.
Noticing the feeling of the breath as you breathe in and as you breathe out.
Feeling the air moving over your nostrils.
Feeling the slight movement of your chest and your belly.
Rising with the in-breath and sinking with the out-breath.
Noticing the feeling of each breath.
Just your natural breathing.
Effortless and relaxed.
Following each breath.
Now bring to mind all of the material things in your life that sustain you and comfort you.
The food you eat.
The clothes you wear.
Your home.
Bring to mind the material things that entertain and inspire you.
Your books,
Garden,
Television,
Furnishings,
Artworks.
And in your mind,
Begin to recall and name all of those material things.
And as you dwell on these things,
Say to yourself,
Thank you.
Thank you for all these things that support and comfort me.
That amuse and inspire me.
Thank you very much.
Breathe consciously.
Direct the breath towards your heart.
Take a breath in.
And as you breathe out,
Let your heart be touched with the feeling of gratitude.
Now allow to come to mind all of your teachers.
All those who have encouraged,
Inspired,
Or otherwise helped you to grow.
Some of your teachers may have been kind.
Some more ruthless.
But in your mind,
Begin to recall,
Picture,
And name all of your teachers.
Then say to yourself,
Thank you.
Thank you to all of my teachers.
Thank you for the lessons you have given me.
Thank you very much.
Breathe consciously.
Direct the breath towards your heart.
Take a breath in.
And as you breathe out,
Let your heart be touched with the feeling of gratitude.
Now bring to mind all of your friends.
All of the people who have shared fun,
Challenges,
And love with you.
All of the people who have supported you.
It may be a small select group or a larger group.
In your mind,
Begin to recall,
Picture,
And name all of your friends.
Then say to yourself,
Thank you.
Thank you to all of my friends.
Thank you for your love and support.
Thank you very much.
Breathe consciously.
Direct the breath towards your heart.
Take a breath in.
And as you breathe out,
Let your heart be touched with the feeling of gratitude.
Now allow to come to your mind all of your family members.
Your parents,
Grandparents,
And ancestors who stand behind you.
Your brothers and sisters who stand beside you.
Perhaps your children who stand in front of you.
All of your family members.
In your mind,
Begin to recall,
Picture,
And bring to mind all of your family members.
Then say to yourself,
Thank you.
Thank you to all of my family members.
Thank you for all of the fun,
Challenges,
And love that we have shared.
Thank you for your love and support.
Thank you very much.
Breathe consciously.
Direct the breath towards your heart.
Take a breath in.
And as you breathe out,
Let your heart be touched with the feeling of gratitude.
Now bring to mind the people with whom you have shared intimate love.
Your lovers,
Partners,
Spouse.
All of the people who have touched your heart as you have touched theirs.
It may be a small select group or just one person.
In your mind,
Begin to recall,
Picture,
And name your beloved ones.
Then say to yourself,
Thank you.
Thank you to my loved ones.
Thank you for the love that we have shared.
Thank you very much.
Breathe consciously.
Direct the breath towards your heart.
Take a breath in.
And as you breathe out,
Let your heart be touched with the feeling of gratitude.
Now bring to mind your own unique and precious self.
In your mind,
Begin to recall times in your life.
See your face at various ages.
And say your own name.
Then say to yourself,
Thank you.
Thank you to my own true self.
Thank you for this precious life.
Thank you very much.
Breathe consciously.
Direct the breath towards your heart.
Take a deep breath in.
And as you breathe out,
Let your heart be touched with the feeling of gratitude.
Let the feeling of gratitude spread to every part of your body.
Let every cell of your body say thank you.
Thank you very much.
Thank you for this unique and precious life.
And if it feels appropriate,
Place your palms together in front of your heart space in a prayer position.
Or press one hand over the other on top of your heart.
You may even like to bow your head a little as you continue to say to yourself and to all of life,
Thank you.
Thank you very much.
