Take a deep breath, and as you breathe out, think about all the good things in your life. Think about what really makes you feel good. (pause 3 sec) As you take another breath, consider and ask yourself what you are actually grateful for in your life. Consider everything worth gratitude that you can think of at this moment. Slowly, list these things in your mind. (pause 6 sec) Now, of all the things you’ve remembered, chose at least one and at the most three things to focus your thoughts on. What are these things you are most grateful for? They don’t have to be big, they just need to mean something to you. (pause 2 sec) Try to remember how the good things make you feel. Focus on that feeling now. (pause 3 sec) As you take another breath, feel the gratitude and imagine you are breathing it into your body; then gently breathe out. Now look forward into the future. Think of the forthcoming days. Are there things or events you are looking forward to? It does not matter how big or how small. It could be anything, from looking forward to a nice meal or meeting a friend to going somewhere nice or taking part in an event. Your task is to find ideally three things you are looking forward to that matter to you. The first one should be tomorrow, the second should be this week and the third can be any time in the future. Start with the first two. Have a little think about what they might be. (pause 6 sec) Now think about the third special thing you are looking forward to. This one is perhaps very distant in the future. Perhaps it is not formulated fully in your mind, or perhaps you are not sure how will it come about at all. This is not important. Just imagine yourself doing it. Feel it. Be it. See it done in your mind’s eye. (pause 5 sec) Gently focus on your feet again. Remember you are sitting on the log. In your mind stand up and walk back to the forest. Focus on your bare feet on the forest floor, feel the cool bed of leaves touching your toes and your heels. (pause 3 sec) Now slowly bring your awareness to this room. Feel your feet on the ground. Feel your roots deep in the ground. As you keep focus on your feet, bring your awareness to this room now fully. Become aware of the chair under your body. Listen for the sounds around you. Bring your mind back to your feet. Where are they? Can you feel them? Gently wiggle your toes. Feel the full sensation of the floor beneath your feet. Slightly press them on the floor. Wiggle your fingers and rub your palms. Move your shoulders. Take a deep breath. When you are ready slowly open your eyes, first looking down then up and up until you are looking straight ahead. Do this in your own time. When your eyes are open give yourself a good stretch if at all possible in silence to give others space to do the same in their own time.
