Note: Set an intention to steep in gratitude and offer blessings to the world.
Minute one: Begin standing rooted to the floor and paying attention to the interior of your body – thoughts, feelings and sensations. Bow your head in gratitude.
Minute two: Expand your awareness to the space in your room. Pay attention to your body AND the area in the room. Feel gratitude.
Minute three: Expand your awareness to “outside” and the local area in which you reside. Give your attention to your body, your present environment AND the space in your local. Relax your mind and send blessings to every being in your state.
Minute four: Expand your awareness to the northern hemisphere. Give your attention to your body, your present environment, your local area AND north America. Relax and open; send blessings to all beings in North America.
Minute five: Expand your awareness to infinity including our planet and the solar system. Give your attention to space, including your body, your room, your local area, and North America. Send blessings.
Complete your practice by blessing all beings and sustaining expanded awareness. Deep bow.