Today we will talk a little bit about the how happiness book before we go into the meditation.
So one of the things that the researcher Sonia Liborovski,
She's a researcher from the University of California,
And she actually researches the topic of happiness.
And in her research,
She has found that what determines happiness,
It's mainly three things.
So the first thing,
Biology and genetics,
Which is about 50% of what determines if we're a happy person or not.
And then life circumstances,
That's about 10%.
And this is just an approximate,
This is not the actual percentages.
And then the last one is intentional activity,
And that's about 40%.
So that's where we put our attention to what we do every day and where our thoughts go every day.
So with that,
Today,
We're going to put in a little bit of that intentional activity that Sonia talks about here in her research that is something that we can actually do to bring more happiness.
And some of the things that she lists as the those things that help us that we can actually use as an intention to cultivate happiness is expressing gratitude,
Which we will be doing today.
The other one is cultivating optimism.
The other one is avoiding overthinking and social comparison,
Something that we tend to do as humans in the nature to do that.
And more with all the social media and all those things.
Practicing acts of kindness is another way that we can make that intention.
And then nurturing our relationships is another way.
So I recommend reading her book is called the how of happiness,
And your approach to getting life,
The life that you want.
So I highly recommend it.
So with that,
We're going to jump into a short diet of meditation.
And as again,
It's a meditation that will help us cultivate a little bit of gratitude.
So I invite you now to find that comfortable sitting position where you are at this moment.
So when you find that position of just your back is straight,
You're going through your feet on the floor,
You're sitting on a chair,
Or maybe you're sitting on the floor,
Perhaps if it's more comfortable for you and you want to lay down,
That's all right too.
There's no perfect position for meditation.
So just know that you're paying attention.
And yet your body's not tense.
So you're relaxed.
You're trying to connect with your body here in the present moment.
So if you haven't done so I invite you to close your eyes at this time.
Or perhaps find a place where you can place your vision,
Your eyesight in a relaxed way without focus.
And settling into the chair,
Perhaps making some adjustments,
Noticing how the body is,
Noticing if it's stiff or if there's tension or if it's normal.
Noticing if there is an emotion present in us right now.
If it feels good,
If it doesn't feel so good,
Just allowing the emotion to be there.
Noticing how our mind is at this time.
This a little fast.
Maybe it's just normal.
Relax.
Wherever it is,
It's fine.
We allow that state of mind to just be present with us here at this moment.
So we're going to start to move into the gratitude meditation.
Now we're going to practice this meditation in a form of a mantra,
Meaning that we will repeat a few words towards ourself in silence.
So taking a deep breath through the nose,
Exhaling slowly through the nose.
Just putting the attention on the breath to allow ourselves to arrive,
Relaxing the body.
So when you find that point of relaxation,
I invite you to start repeating some mantras that I will give you some options.
And when you say in silence,
I am grateful for just staying and feeling that gratitude in your body and your heart.
I'm grateful for my health.
Just connecting with the body,
That sense of feeling whole.
I'm grateful for my family,
For my friends,
Or whatever feels right at this time.
I'm grateful for this day,
For this new generation.
I'm grateful for my health.
And as we say,
We try to connect with the meaning of this word.
I'm grateful for my family,
For my friends.
Maybe you want to add your own gratitude.
Whatever you're grateful for today,
What are you grateful for?
And repeating silence a few things that you're grateful for today.
And do anything,
Your home,
The food that you ate,
The people that you talked to,
Anything and everything is welcome.
Just continue connecting with the things that you're grateful for today.
And with me,
You can take a deep breath every now and then.
I need to rush.
Perhaps just finding,
Again,
A mantra of a few of those things that you really,
Really are grateful for today,
For this moment.
Just repeating those,
Choosing three of the top three things that you're grateful for and repeating those and really connecting with what they mean.
One last time,
We repeat those top three things that we are grateful for today.
Taking a deep breath,
Inhaling through the nose,
Exhaling through the mouth or the nose,
Whatever feels right.
And then,
Continue with the eyes closed as we slowly bring this meditation to a close.
And remembering that we can thank ourselves for making the time to pause,
Express your attitude.
At times,
We forget to take this pause to just give thanks for the things that we have,
For the people that we have.
So as we allow gratitude to reign in our minds,
We open ourselves to a meditative state of awareness and love.
And we'll stay here,
Just connected with that feeling of warmth that gratitude brings into us.
Perhaps you can connect with your breath until you hear the bell.
