Here's the gratitude practice script:

[Warm, inviting tone]

Hello, and welcome. I'm so glad you've carved out this moment for yourself today. I know January can feel long and challenging - especially when we're deep in the heart of winter and the days might feel a bit gray and heavy.

Let's take a breath together and create a small sanctuary of warmth right here, right now. [PAUSE]

Settle into wherever you are - whether that's a cozy chair, your bed, or a quiet corner. Allow your body to feel supported, your shoulders to soften. [PAUSE]

Today, we're going to explore gratitude not as a duty, but as a gentle invitation - like sunlight slowly warming a cold windowpane. [PAUSE]

Close your eyes if it feels comfortable. Take three deep breaths. [Demonstrate slow breathing]

Inhale... feeling the breath fill your lungs.
Exhale... releasing any tension.
Inhale... sensing the present moment.
Exhale... letting go. [PAUSE]

Now, I want you to imagine gratitude as a living, breathing energy. Not a concept, but a warm current that moves through you.

Picture three small treasures from your recent days. They don't need to be grand - maybe it was a kind smile from a stranger, the warmth of your morning coffee, or a moment of unexpected quiet.

Select one of these moments. Let it rest in your awareness. [PAUSE]

Feel how this memory carries a subtle richness. Notice the sensations in your body as you recall this moment of appreciation. Where do you feel it? Perhaps a softening in your chest, a gentle smile, a warmth spreading through your limbs. [PAUSE]

Breathe into these sensations. Let gratitude be your companion, not an obligation. [PAUSE]

As we prepare to complete our practice, consider how you might carry this gentle awareness with you. Perhaps it's a silent "thank you" to someone, or simply a softer gaze toward your day.

Take one more deep breath. [PAUSE]

When you're ready, slowly open your eyes. Know that this practice of gratitude is always available to you - a quiet refuge, a gentle reset.

Wishing you peace. [Soft closing]