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Cultivating Gratitude

Gratitude involves a wholehearted embrace of the present moment. In this practice we embrace what’s already here and now, instead of looking for more.

So now settling into your meditation posture for today's practice. And allowing the eyes to close. And as a support to arriving here a little more fully, now taking three deep, slow breaths. So breathing in. And breathing out.

And two more like that in your own time. And then relaxing any control of the breath. Just let the body breathe in its own natural rhythm and pace. But staying in touch now with the feeling of the breath moving in you body. Finding a place to rest your attention on the breath.

And as you find this resting place for your attention in the movement and flow of the breath, just beginning to become more and more intimate with those sensations. And moving awareness right up close. And feeling the flow of each breath and also noticing the little spaces in between the breaths. The breath is something that we can so easily take for granted. But isn't it a miracle right now that the body is breathing and that you have this time out to simply be.

And can you bring yourself wholeheartedly here, to this moment, to this time, this place, to feel what's here to be felt and to be fully alive to this moment and to this breath. And in this moment, knowing that your heart is also beating for you. The body is digesting food. Your ears are hearing these words. And all the while the planets are spinning, the food is growing, sun is shining, and the planet is maintaining its axis and over a million other conditions are supporting you in living this fresh, new day, which will, of course, only be lived once and is precious, fleeting and truly a miracle.

And if the mind wanders off, just dropping your awareness back to the breath. And each moment of our lives, just like the breath, is unique, unrepeatable, precious, and will only be lived once. And gratitude is the practice of living our precious moments fully. And as this practice now draws to a close, take, a deep breath in. And as you breathe out, just beginning to wriggle the fingers and toes.

Now open the eyes. And notice how your body and mind are feeling after the meditation. And perhaps just making an intention now to take this sense of appreciation and gratitude with you into the rest of your day. And wishing you a wonderful day.

Meditation

4.5

Cultivating Gratitude

Gratitude involves a wholehearted embrace of the present moment. In this practice we embrace what’s already here and now, instead of looking for more.

Duration

Your default time is based on your progress and is changed automatically as you practice.

So now settling into your meditation posture for today's practice. And allowing the eyes to close. And as a support to arriving here a little more fully, now taking three deep, slow breaths. So breathing in. And breathing out.

And two more like that in your own time. And then relaxing any control of the breath. Just let the body breathe in its own natural rhythm and pace. But staying in touch now with the feeling of the breath moving in you body. Finding a place to rest your attention on the breath.

And as you find this resting place for your attention in the movement and flow of the breath, just beginning to become more and more intimate with those sensations. And moving awareness right up close. And feeling the flow of each breath and also noticing the little spaces in between the breaths. The breath is something that we can so easily take for granted. But isn't it a miracle right now that the body is breathing and that you have this time out to simply be.

And can you bring yourself wholeheartedly here, to this moment, to this time, this place, to feel what's here to be felt and to be fully alive to this moment and to this breath. And in this moment, knowing that your heart is also beating for you. The body is digesting food. Your ears are hearing these words. And all the while the planets are spinning, the food is growing, sun is shining, and the planet is maintaining its axis and over a million other conditions are supporting you in living this fresh, new day, which will, of course, only be lived once and is precious, fleeting and truly a miracle.

And if the mind wanders off, just dropping your awareness back to the breath. And each moment of our lives, just like the breath, is unique, unrepeatable, precious, and will only be lived once. And gratitude is the practice of living our precious moments fully. And as this practice now draws to a close, take, a deep breath in. And as you breathe out, just beginning to wriggle the fingers and toes.

Now open the eyes. And notice how your body and mind are feeling after the meditation. And perhaps just making an intention now to take this sense of appreciation and gratitude with you into the rest of your day. And wishing you a wonderful day.

Meditation

4.5

Duration

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