Tarjani Mudra – Gently press the tips of the index fingers together, allowing the other fingers to relax inward. Release the shoulders back and down, with the elbows held slightly away from the body and the forearms parallel to the earth, as if you are spaciously framing your heart.
Take time to settle in and relax. Pick a place where you will not be disturbed by anything or anyone. You may choose to be seated or lie down. Make sure the body is comfortable; support the body in any way that helps you relax. Allow your eyes to close and keep them closed until the meditation is over.
Become aware of the natural breath as it flows in and out of the nostrils. Witness how steady and gentle it is. Notice how it moves in and out of the nose without any effort. There is a sense of coolness on the edges of the nostrils and the throat as the breath comes in. Follow the cool inhale from the nose to the back of the throat and into the lungs. Then notice the sense of warmth on the exhale. Follow the exhale out of the body. There is a natural rhythm to the breath. Connect to this rhythm. Then allow the breath to become longer and slower. Notice the slight pause at the end of the exhalation. Continue to breathe in this way for 8-12 more rounds of breath.
Now go back to the natural, easy breath. Release any control over the inhale or the exhale. Take a moment and bring your awareness to the heart center. Think of someone or something you are grateful for. Or think of the idea of gratitude. Experience the energy of that gratitude in the heart. With each soft inhale, breathe the image of gratitude into the heart. With each exhale connect to the feelings associated with that image and allow the heart to absorb them. Continue to breathe the image and feeling of gratitude into the heart for 8-12 more rounds of breath or as long as you would like.
You can access the energy of gratitude any time throughout the day just by being present in your breath and the heart center.