Here is a simple gratitude meditation. Try it before or after asana practice, or any time you have a few minutes.

Sit comfortably. Close your eyes and, for a few moments, focus on the gentle movement of your
breath. Then begin pausing briefly after each inhalation and exhalation.

As you inhale, visualize receiving the elements of your life –experiences, people who have touched you, things you are capable of– with gratitude. Pause after each reflection and take a moment to integrate and appreciate feeling fulfilled by these gifts.

As you exhale, imagine sharing that sense of fulfillment with others. Pause again and imagine others– your family, your community, the world at large– receiving your offering with a similar sense of gratitude.

Continue this cycle– inhale/pause, exhale/pause–for several minutes, and then shift your focus back to the subtle movement of your breath before gently opening your eyes.