Set 1

• External: I invite you to engage your sense of taste with gratitude. Thank your mouth for the gift of taste and food. For example, pause before you eat for a reflection on the source of the food. Then, chew each bite without holding the fork to anticipate the next morsel. You may notice subtle flavors in everyday foods. As a result, you may experience improved digestion.
• Internal: As you progress through the prompts, pleasant and painful thoughts may come forward. Therefore, beginning this journey, it may be helpful to ask your mind, "please, be my friend?" Listen: What does your mind say? Begin and end the day with this practice and periodically ask yourself this question.

Set 2

• External: Gratitude for vision
• Internal: "How can I be kinder to myself?"

Set 3

• External: Gratitude for smell
• Internal: "How can I be more patient with myself?"

Set 4

• External: Gratitude for touch
• Internal: "How can I practice self-care today?"

Set 5

• External: Gratitude for hearing
• Internal: "How have I been enriched by giving? Can I be more generous with myself and others?"

Set 6

• External: I invite you to bring gratefulness to the ability to move. Like the process of sense-engagement, this practice is to cultivate gratitude for your daily experiences. Take a mindful silent walk. Mindful walks can be as brief as two or three minutes, while breathing and appreciating each step. If you do not walk, enjoy any movements by breathing and doing them slowly. Reflect on the gift of movement and how it enhances your life.
• Internal: "When have I been the recipient of compassion? How can I develop more compassion for myself and the world?"

Set 7

• External: Gratitude for communication
• Internal: "What makes me feel heightened aliveness? How can I cultivate more aliveness?"

Set 8

• External: Gratitude for grasping and manipulation
• Internal: "What are my special gifts? How can I cultivate my special gifts?"

Set 9

• External: Observe gestures and body language and ask "Why am I doing these actions?"
• Internal: "How can I connect with my creativity more deeply?"

Set 10

• External: Pay attention to whatever you are doing today.
• Internal: "Am I listening to my inner guide? How can I connect to my inner guide more deeply?"

Set 11

• External: Acknowledge the gifts of this day amid the busiest moments.
• Internal: "What is distracting me from my highest self?"

Set 12

• External: I invite you to stretch yourself and ask, "who can I reach out to and connect with more deeply?" Make a preliminary list of people you may want to call, email, or write that you haven't connected with in a while or with whom you'd like a deeper connection. While you don't have to force this process, you can challenge yourself and open yourself up to connect with a person you've had a conflict. Then, set a goal to initiate contact in the next week or two.
• Internal: "What are my chief values?"

Set 13

• External: Serve others today lovingly today.
• Internal: "Who am I?"

Set 14

• External: Perform a random act of kindness.
• Internal: "Who would I be if there were no problems to solve?"

Set 15

• External: Spend more time in silence.
• Internal: "What do I want?"

Set 16

• External: Speak minimally.
• Internal: "What is my deep wisdom?"

Set 17

• External: Practice "deep listening" -- the art of listening with out anticipating what you will be saying next.
• Internal: "Am I connected to my inner child?"

Set 18

• External: Spend time in nature.
• Internal: "How can I simplify? How can I live with less?"

Set 19

• External: Gratitude for water.
• Internal: "What is my path? How can I be more committed to my path?"

Set 20

• External: Gratitude for manmade beauty.
• Internal: "How can I have more discipline?"

Set 21

• External: Gratitude for technology and electricity.
• Internal: "How can I love more deeply?"

Set 22

• External: Gratitude for rituals.
• Internal: "What am I afraid of?"

Set 23

• External: Begin and end your day with intentional silence.
• Internal: "What are my inner secrets?"

Set 24

• External: Midday break.
• Internal: "What is my shadow?"

Set 25

• External: Be aware of how you adjust to changing circumstances around you.
• Internal: "What can I change?"

Set 26

• External: Spend the day talking to your body.
• Internal: "What must I learn to accept?"

Set 27

• External: Consider your body as it is aging.
• Internal: "How can I better address my negative thoughts? How can I cultivate more positive thoughts?"

Set 28

• External: Whose courage do you admire?
• Internal: "What ‘limiting beliefs’ do I wish to move beyond?"

Set 29

• External: How can you be more vulnerable?
• Internal: "Which thoughts are real or unreal. How do I know what is real?"

Set 30

• External: Write to your future self.
• Internal: "Which thoughts are useful or not useful?"

Set 31

• External: Burning bowl.
• Internal: "What hopes or longings do I have for the coming month, season or year?"