Today we'll be focusing on mindful gratitude,
The quality of being grateful and appreciative.
Start by finding a comfortable position,
Perhaps seated and sitting tall.
Close the eyes and whichever position you're in,
Roll the shoulders back and down.
Finding your breath,
Slowly and deeply inhale through the nose.
Hold the breath when you reach your furthest point of inhalation and then exhale slowly and deeply through the nose,
Feeling your abdomen contract.
Again inhale slowly and deeply and bring your focus to the present moment.
Hold the breath,
Exhale slowly,
Deeply,
Clearing the mind and releasing any distractions.
Keep breathing on your own with rounds of deep and slow inhalations and exhalations holding the breath in between.
Gratitude is more than just giving thanks for positive and good things in life.
It's a deeper level of appreciation for something you receive or have.
It can be good,
Bad or in between,
Big,
Small,
Tangible or intangible.
So start to bring your attention to one thing that you're grateful for in one word.
Don't overthink it,
Just the first thing that pops into your mind.
And then breathe into that word,
Inhaling as you silently repeat your grateful word,
Holding the breath at the top and exhaling as you mentally repeat the same word.
Keep going with your own breath,
Mentally reciting.
Deep inhale through the nose,
Hold the breath,
Deep exhale through the nose.
Now think about if you ever take your word for granted,
Just observing and acknowledging if you do or you don't,
No judgment.
Holding the breath and then take a moment to take your word in gratitude,
Mentally giving thanks and appreciating,
Whether that's by sending bright light to your word or positive thoughts or gently bowing your head to your blessings,
Just express in some way here.
As you continue with your slow,
Controlled breath.
Gratitude shows that gratitude can actually improve your health,
Making you feel more connected to others,
Decreasing depression and boosting overall wellbeing.
Take a slow deep inhale through the nose,
Hold the breath and release exhaling slowly and deeply.
Gratitude is a practice of selflessness as you put the ego aside and honor something and someone else and it's truly gratifying because everyone benefits positively.
So take one last deep inhale through the nose,
Hold the breath and exhale slowly and deeply through the nose.
As you take these tools from your meditation practice and apply them into your day,
Remember the power that awareness and mindfulness has and it can really uncover things that you're grateful for.
In addition,
Don't just think these feelings of gratitude,
But express them.
That's what takes the practice in your involvement and your connection to something higher to another level.
Thank you so much for practicing.
Namaste.
