Begin by taking a moment or two to get comfortable, with eyes open and a soft focus—not moving the eyes or trying to focus on any one thing, simply aware of your surroundings on either side, above, below. While maintaining that soft focus, take in and release a few nice deep breaths—in through the nose and out through the mouth. With the next out-breath, gently close your eyes, and let the breath return to its natural rhythm. Beginning to feel the weight of the body pressing down, the different points of contact, noticing the sounds around you. Notice how the body feels right now, not trying to change anything, just building up a picture as you scan from the top of the head steadily down the body to the soles of the feet, over the remaining half minute.
The Sarum Prayer
God be in my head—and in my understanding
God be in my eyes—and in my looking
God be in my mouth—and in my speaking
God be in my heart—and in my thinking
God be at my end—and at my departing
Reflection and Psalm of Thanks
When someone does something unexpected for us, we often have a natural impulse to thank them. But to be alive in this world is to receive a steady stream of blessings every moment—the air we breathe, food and shelter and so many other things, small and big, that make our life possible. For these we can thank the ultimate source of all life and goodness.
From Psalm 136, the Robert Alter translation:
Give thanks to the Lord, for he is good,
For his kindness is forever.
Acclaim the greatness of God,
For his kindness is forever…
Who makes the heaven in wisdom
For his kindness is forever
Who stamps firm the earth on the waters
For his kindness is forever…
Who recalled us when we were low,
For his kindness is forever,
Who delivered us from our foes,
For his kindness is forever
Who gives bread to all flesh,
For his kindness is forever
Give thanks to the God of the heavens,
For his kindness is forever.
Gratitude Practice
Take some time to pause, to notice ways you have been blessed, cared for, loved, provided for—simple pleasures, sustaining provisions, moments of clarity, beauty, wonder. Notice and name as many as you like over the next minute, go ahead.
Prayer for Loved Ones
Over the next minute simply name your loved ones, calling each to mind in love, lifting each in the embrace of remembered love, to the God who is the source of all being.
Serenity Prayer
God, grant me the serenity to accept the things I cannot change,
courage to change the things I can,
and wisdom to know the difference.
Benediction
Consider the words of others giving thanks for the blessings of their surroundings as a benediction for us today:
All you big things bless the Lord.
Mount Kilimanjaro and Lake Victoria
The Rift Valley and the Serengeti Plain,
Fat baobabs and shady mango trees,
All eucalyptus and tamarind trees,
Bless the Lord.
Praise and extol God forever and ever.
All you tiny things, bless the Lord.
Busy black ants and hopping fleas,
Wriggling tadpole and mosquito larvae,
Flying locusts and water drops,
Pollen dust and tsetse flies,
Millet seeds and dried dagaa,
Bless the Lord.
Praise and extol God forever and ever.
So have a blessed day, go in peace, wash your hands, love your neighbor: you are not alone.