"Arrange for some time to sit quietly in a place of refuge. Allow yourself to become calm and attentive, using the breath to settle yourself into your body and heart.
"Then, in a simple way, review your current life. Bring to mind each of several areas, including your work, your relationships or family life, your finances, your leisure activities, your possessions, your goals, and your spiritual life. One by one, as each area comes to mind, ask yourself the following questions: What would it be like to simplify this part of my life? What could I let go easily? What could I do to make this part of my life more quiet and simple?
"Reflect on the choices that arise within you. Notice which feel immediately comfortable and which feel difficult or frightening. The object is not necessarily to change anything immediately. In this moment you are simply noting where you desire more simplicity in your life and where this is possible. How can you make room for this simplicity? Take as much time as you need with each area of your life, becoming aware of what steps you might take. Then make a resolution to make changes in each area.
"At the end of the day, sit in a place of quiet. Take a few moments to review the day. Recall all the pleasant people and events, noting also those that were difficult or unpleasant.
"Close your eyes and allow the significant people or events to arise one by one. Viewing the pleasant experiences one at a time, let yourself give thanks for whichever gifs may have touched your life today. Silently name any gratefulness you may feel for each person or event, taking the time to let your heart open and receive the richness and nourishment of that experience. Let yourself appreciate and give thanks for each gift, allowing each image to arise and fade away until you feel complete.
"Next, begin to recall any unpleasant experiences from the day. Focus your attention on one particularly painful encounter or event. Now, try to touch that memory with gratefulness. What do you notice as you practice giving thanks for something painful? What emotions arise? Does it make you peaceful or angry: Does it feel easy or hard? Stay with one image, repeatedly giving thanks for the fact that this person or event was a part of your day. Be thankful for whatever teaching they brought, whatever they helped you notice about yourself. One by one, touch each memory with some gratefulness.
"Finally, give thanks for your life. Take a moment to explicitly name all the qualities of your life for which you are grateful. Practice being thankful for your breath, your body, the people who care for you, your spouse, lover, children, friends, for the colors of the day, for your home, for your food. Reviewing as many gifts as come to mind, speak a word of silent thanksgiving for everything you have and for all that you have become.
"Notice what happens in your body as you practice giving thanks. What emotions arise? You may practice this meditation every day. At the end of a week, what do you notice? Using the practice of gratefulness, we plant the seeds of abundance in the soil of our daily lives."