Let's start by settling

into a comfortable posture.

This could be sitting,

standing or lying down.

If it feels okay to do so,

you can close your eyes.

And we'll take one deep breath together.

In through the nose.

Slowly out through the mouth.

Inviting the jaw to soften.

Letting the shoulders be at ease.

As well as the hands and the belly.

As the body settles in, the breath

can come back to its natural rhythm.

And let's just take a few

moments to anchor our attention

in the present moment.

Focusing on the breath or some other

experience in your awareness, like

sound or the feet on the ground.

As the mind wanders, gently

inviting it back to this moment and

whatever it is you're focusing on.

In this meditation, we're going

to practice cultivating gratitude.

And one way to do this is to simply

reflect on the things and the people

in your life that you might not

typically take the time to appreciate.

And so, as you consider the people in

your life, certain friendships, mentors,

family members, notice who comes to mind

as someone for whom you're grateful, you

appreciate their presence in your life.

How has this person been there

for you over the years or enhanced

your wellbeing in some way?

And you can imagine them in your

own mind and just say, thank you.

I'm grateful for you.

We can also focus on the

things that we have materially.

A home, technology, certain

things that we really like.

So there's no shame in

appreciating the material world.

So take a few moments to reflect

on as many things as possible that

you're grateful for that you have.

And notice how you feel when

you start to attune to these

things and attune to gratitude.

And lastly, just what are some things

about yourself that you're grateful for.

Aspects of your character, who

you perceive yourself to be.

Take a moment to reflect on that.

And as we come to a close,

just notice how you're feeling.

We'll take one more deep breath together.

In through the nose.

Out through the mouth.

And when you're ready, you

can reorient your attention

and invite the eyes to open.

Great job.

As you go about your day today,

see if you can view moments of your

life through the lens of gratitude.

There is a lot that we can appreciate

when we start looking for it, and

this is a muscle that we can train.

Thank you for your practice and take care.