First Cultivate Awareness
- Find a comfortable posture
- Natural rhythm of breath (in-out)
- Feel gratitude for your breath – offering life moment by moment
- Draw attention to your body from head to feet
- recognizing that you may have judged your body, but it has given you pleasure and life
- Move a hand to your chest:
- Heart has been beating since your mother’s womb
- Feel gratitude for your heart
- Shift to your faces and senses:
- Eyes, skin, nose, mouth/taste, the gift of your senses
- Remember the breath
- Draw awareness outside of ourselves:
- Home, roof, structure providing shelter
- Trees, plants, and the beauty of nature
- All of created life, all that nature provides
- Draw awareness for the people in your lives:
- Those who helped
- Those who may have hurt (for the opportunity that hurt brought)
- Every moment is a gift, every experience an opportunity
- Return to your breathing (in-out)
- Rest in the current moment
- Trust and feel gratitude for the present moment
Then Cultivate Gratitude
- Breath that has filled you
- Heart that has sustained you
- Body that has carried you
- Senses that bring joy and connection to the world around you
- The things that are around you
- All the things that our beyond your current sight, in your mind’s eye, that bring you joy that comforts you, that inspires you
- The people in your life now, what they mean to you, how important they are to you and the simple little things you see them do
- Take a moment to remember people that have shaped your life, that have loved you into being
- Take a moment to consider the grand universe and the one unifying presence that pulses through all of it and makes it all happen
- Then reach for your heart again and draw attention to the pulsing of your own heart and let gratitude flow through it
- Then breathe in the breath of life and let gratitude fill it
- Let awe fill you at the wonder of it all
- Be here now in this soothing bath of gratitude
