Slow your breathing until each inhale and exhale is even and smooth. With each exhale release the tension in your neck and shoulders.

Ponder the following Scripture verse--that is, allow yourself to be present to the words and the words to be present to you:

Bless the Lord, my soul;
    all my being, bless his holy name!
Bless the Lord, my soul;
    and do not forget all his gifts.
(Psalm 103:1-2)

Begin with gratitude. Think of all the things for which you are grateful. Consider these things blessings. As you review this list, what are you most grateful for? Bring to mind as many details about this blessing as possible.

Why are you grateful for this blessing? How does it make you happy or bring you joy? Be careful here: this happiness and joy is not the same thing as pleasure. Rather, this blessing brings your a sense of wholeness and peace--it helps you feel complete. If you discover that this blessing does not bring wholeness or peace, go back to your list of gratitude and identify another blessing that does.

As you sit with this blessing for a few moments, consider the person this blessing is calling you to be. Who is this person--your true self--who is whole and complete?

How might you share your blessing with others? Think of people you interact with daily: someone you love, someone you like, someone you have no strong feelings toward one way or another, and someone who causes suffering whenever you think of her or him. Imagine offering this blessing to each of these people. Remember: you are not imposing this blessing upon them. They are free to accept it or reject it.

You might find this challenging, especially if you imagine your blessing is rejected by those to whom you offer it. Pay attention to these feelings. What do they tell you about your fears, anxieties, and worries? How do these feelings prevent you from loving others unconditionally? These obstacles represent opportunities of real growth and conversion. Ask the Lord for whatever grace you need to overcome these obstacles.

Finally, ask the Lord to show you how to use this blessing to know, love, and serve God and others. Commit to living out your blessing so that you might be a blessing to others.

Close with a prayer of gratitude for spending this time with the Lord and for any insights you have received.