Lie on your back with your left hand on your heart and your right hand on your stomach. This will help you feel your abdomen expand as you breathe.
Starting at the top of your head, slowly release any tension you might be feeling as you exhale. Soften the space between your eyebrows. Relax your jaw. Take the tension out of your shoulders. Move all the way down to your feet. Take as long as you need for your body to feel heavy and grounded.
Take 10 mindful breaths without losing focus. Keep your mind focused on your breath as you slowly, and with control, breathe in and out. It might help to count the speed of your breaths, thinking, “Inhale, two, three, four; exhale, two, three, four.” Stay connected to your body and notice how the breath feels throughout your body.
Don’t worry if it takes you a few attempts to get through the full ten breaths without losing focus—continue trying until you achieve this thoughtful breathing.
Take 10 additional, slow breaths. On each inhale, think about one thing you’re thankful for. As you exhale, recall a memory that includes the thing, experience or person you are thankful for. You can do this for more than 10 breaths if you’d like—we all have much to be grateful for!
SET AN INTENTION
Set an intention for the next hour of your day. What do you genuinely need out of your immediate future? How can you approach the rest of the day with a grateful heart and mind?
GO FORTH WITH GRATITUDE
Wiggle your fingers and toes. Roll your wrists and ankles. Slowly sit up and smile. As you go about your day, remember those 10 things you are thankful for—it will help you stay cheerful and positive!