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Cultivating Gratitude

Melli O'Brien






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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.

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