2. Find a comfortable space where you can relax.
Sit comfortably.
To help you settle, focus your attention on your breathing.
Let go of any thoughts, images, or feelings that arise.

3. Whenever you become distracted, bring your awareness back to the sensation of your breath going in and out.
Spend a few minutes simply enjoying this experience and becoming more used to it.

4. with each exhale for the next 10 breaths.
With normal breathing, start by saying “thank you” (whispering or silently)
with each exhale for the next 10 breaths.
THANK YOU THANK YOU
THANK YOU THANK YOU

5. Remember the names of the people in your life for whom you are thankful.
Say “thank you” with each exhale for the next ten breaths.

6. For the next minute or so, remember the tangible things (clothes, food) that you have for which you are thankful.
Say “thank you” with each exhale for the next ten breaths.

7. Say “thank you” with each exhale for the next ten breaths.
For the next minute or so, remember the intangible things (knowledge, freedom) for which you are thankful.
Say “thank you” with each exhale for the next ten breaths.
knowledge freedom health empathy
love intellect laughter creativity
hope dreams friendships peace

8. For the next minute or so, remember the moments that you’ve experienced beauty, for which you are thankful.
Say “thank you” with each exhale for the next 10 breaths.