Introduction & Breathing Techniques:
- To begin, sit upright in a comfortable but alert position, where you feel fully supported, with your back, neck, and head straight.
- Allow your eyes to gently close.
Breath Awareness:
- Let’s start by taking a deep breath in through your nose, filling your lungs completely, and then slowly exhaling through your mouth. Do this three times.
- begin with a quick exhale, then inhale deeply through your nose… and exhale slowly through your mouth.
- Inhale again, filling your belly with air… and exhale, letting go of any tension.
- One more time—inhale deeply… and exhale fully, releasing any remaining tension or discomfort.
- Now, continue to breathe naturally, letting your breath flow in and out without effort. Notice the gentle rise and fall of your belly as you breathe.
- As you inhale, feel your belly expand. As you exhale, let it soften. Keep your breath slow, calm and steady.
Breathing to Release Tension:
- As you continue to breathe, mentally scan your body for any areas of tightness or tension.
- Imagine your breath as warm and soothing. Sending it to these areas of tension across your body. As you inhale, notice that tension. As you exhale, allow that tension to release and flow out of your body with the out-breath.
- And try to let go of any thoughts or emotions. It is completely natural for our mind to wander into stories and fantasies. Each time you notice your mind has wandered, just try to bring it back gently to your breath. Without any judgment.
- With each breath, you are becoming more present, more calm and more relaxed.
Gratitude Reflection:
- As we start this gratitude practice, acknowledge that if you are here today and you are listening to this meditation, you have marvellous gifts.
- The gift of walking that allowed to walk into this space today.
- The gift of hearing that allows you to hear these words, the sound of music, the voices of those you love, and even the sound of your own breath flowing in and out.
- The gift of life itself, including your heart that beats, giving life to your body, the food that nourishes you, and the energy that you are.
- Now, think about all the things in your modern life that make it more comfortable and convenient than it was for generations before us:
- We flip a switch, and light appears.
- We turn a tap, and clean, drinkable water flows.
- We adjust a thermostat, and a room becomes warmer or cooler.
- We have a roof to keep us dry when it rains, walls to keep out the cold wind, windows to let in the light, and screens to keep out insects.
- We enter a vehicle, and it takes us where we want to go.
- We have machines that wash our clothes, and we have clothes to wear and places to store them.
- We have machines that store our food at just the right temperature, and we cook without needing to gather wood.
- We have indoor plumbing.
- We have public schools that teach us to read and write, skills that were once available only to the very few.
- We have connectivity and access to all the knowledge that has ever existed in the history of the world through our smart devices.
Gratitude for the People Around Us:
- Now, take a moment to reflect on the thousands of people who have worked hard, most without knowing you, to make your life easier or more pleasant.
- Those who plant, grow, and harvest your food.
- Those who transport that food to the market.
- Those who take the time to design the stores, the shelves, the packaging that keeps the food safe and makes it easy to find.
- The postal workers who sort and deliver the mail.
- Those who maintain the servers that allow the internet to be available anywhere and at any time.
- Those who design operations and systems for gathering, sorting, and disposing of trash and recycling.
- Those who gather news stories and photos, and those who create the many mechanisms by which news reaches you.
- All those who play sports, create art, music, or films to entertain and uplift you.
Gratitude for Personal Connections:
- Now, consider the people and pets you know who enrich your life, those who smile at you and cheer you on.
- Think of family, friends, acquaintances, colleagues, and peers.
- Remember your ancestors who worked hard so you could live well.
- Think of the friends who support you when you need a shoulder or a hand.
- Allow yourself to feel gratitude for the love and connection you experience in your relationships.
Personal Gratitude Reflection:
- Now, take a moment to reflect on your own personal reasons for feeling grateful in this moment.
- Choose one memory you are grateful for.
- Think of one current life situation you are grateful for.
- And consider one future possibility you are grateful for.
- And try to tap into the sense of gratitude and appreciation for this memory, situation or possibility. There is so much to feel grateful for in every moment.
Closing the Meditation:
- Rest quietly for several minutes, simply noticing how you feel throughout your body, emotions, and thoughts compared to how you felt when you started this Circle. No judgment, just noticing.
- Before we open our eyes, let’s take a moment to raise our hands above our heads. Slowly lift your arms, palms open, reaching up to the sky.
- As you raise your hands, imagine offering your gratitude to the universe for this moment. Feel the connection between your heart and the vastness of life all around you.
- With your hands lifted, take a deep breath in, filling your heart with appreciation for the present moment, for all that is, and for all that will be.
- Now, gently lower your arms, bringing them back to your lap or your sides.
- With practice, you can find yourself feeling grateful easily, wherever you are. Remember, gratitude doesn’t have to be for dramatic, life-changing circumstances—it can be simple appreciation for the often-overlooked miracles of life.
- Now, gently begin to stretch your hands and arms, feet and legs.
- Whenever you are ready, gently open your eyes, carrying this sense of gratitude with you as you move through the rest of your week.