At this time of year, we invite you to focus your attention on gratitude. Gratitude can help us calm our brain and feel more joy.

Find yourself a comfortable seat or lying down. 

If you wish, close your eyes. Allow yourself to slow down and relax whatever part of you feels tense. 

Now take a moment to notice your breathing. Notice how your breath flows in and out without you having to do anything. 

Continue breathing this way for 3 to 5 slow deep breaths. 

For each of the next 5 to 8 inhalations, say thank you silently, to remind yourself of the gift of being alive. 

Breath is also a unifying force, each time we inhale and exhale we share a universal experience that we share with the rest of humanity. 

Now lets focus our mind on being grateful for people or things that are enriching our lives in some way.

Think of someone or some being who has done something that helped you in some way. For example: a friend invited you to take a walk and you felt a nice sense of connection. Or you arrived home from work and your dog greeted you happily.

Now think of something you did for yourself. Something that helped you feel a sense of calm, peace or joy. For example: you spent time writing in your journal or exercising. 

Bell: this brings our gratitude meditation to a close. 

Thank you for listening and for your support of The Benji Project. We wish you well.