Cultivating Grace: A Short Practice For Daily Gratitude

Inspired by teacher Martine Bachelor, altruistic joy asks us to be joyful for others even if we may not feel like it. In this meditation, you’ll be guided through several doorways into cultivating this heart quality.

Transcript

Hi, I'm Dawn, Buddhist Meditation and Mindfulness Meditation teacher, Author, And mentor. Thanks for joining me. Let's get started. Start by setting up your meditation posture. Something comfortable. Could be lying down, Seated, Or standing. Relax your gaze, Or close your eyes, And take a few moments to settle into this moment in a way that feels good for you. It might be with a few deep breaths, Or an invitation to the body to relax, Or you might try to focus on a part of the body that feels pleasant or neutral. Once you feel tuned into your body to some degree, Take in, Or silently repeat these next phrases to yourself. I am grateful for this existence. I appreciate my efforts. I rejoice in understanding. I am grateful for this existence. I appreciate my efforts. I rejoice in understanding. If these particular phrases don't resonate with you, You can simply try to connect to the experience of joy by asking, What is it I can appreciate right now? What is it I can rejoice in? What is it I can be grateful for right now? We're not trying to create the experience, But rather uncover the way joy already resides in us. You can even try orienting yourself toward the quality of the feeling, Like, What does it feel like to appreciate something? What does it feel like to rejoice? What does it feel like to experience gratitude? What does it feel like to appreciate something? What does it feel like to rejoice? What does it feel like to experience gratitude? In a moment the bell will ring. Receive the sound of the bell for a few moments before reacting to it signifying that practice is over. Thank you for your practice. Until next time, Take care of yourself because that's how we can best take care of others.