Generosity and gratitude practice and talk.
In today's session,
I would like to talk about the cultivation of two positive mind states,
Generosity and gratitude,
As a way to increase happiness and wellbeing.
We can use the tools of mindfulness to strengthen these qualities of gratitude and generosity and bring more happiness into our lives.
Think about a time when you gave someone a gift or helped them out.
Not because you had to,
But because you want to do so.
What did that feel?
Yeah,
It feels good to be generous.
When we give to one another,
It makes us happy.
And then being grateful of what we already have,
Gratitude and appreciation,
Which is the other side of generosity and it shifts our set point to happiness.
In fact,
Having a regular practice of feeling gratitude is one of the most reliable and consistent ways to increase our overall sense of happiness and wellbeing.
So if you want to be happier,
Think of three things you really appreciate every day.
So let's practice together now.
Please find your posture comfortable and upright.
If it feels all right,
Let your eyes close.
Take a moment to notice how your body and mind feel right now.
Start to feel the relaxing effects of gravity.
Let your body get heavy.
Feel the points that are touching the earth.
Let them take the weight of the body.
Take a few deep breaths,
Feeling any ease or relaxation as you exhale.
Relax your body.
Clear your mind.
Let any excess tension present in your body drain down and out.
As your body settles,
Feel the sensations of your whole body sitting and breathing.
Now let's shift our attention to strengthening generosity and gratitude.
First think of one thing you did or said in the last week that was generous.
Could be giving something to someone,
Helping someone,
Even something simple like holding the door,
Saying hi or smiling.
Let that specific event become really clear in your mind.
Try to remember where you were,
What you or the other person were wearing,
What time of day it was.
This height felt to do that generous thing.
Can you feel any pleasant feelings or sensations in your body?
How does it feel now to be remembering and reflecting on it?
See if you can let yourself focus on and enjoy any feelings of happiness,
Warmth,
Or other good sensations you experience.
Simply let that in.
Now let's shift gears from giving to receiving.
Think of something in your life right now that you are grateful for.
Again make it as specific as possible.
As you think about that,
Notice how you feel.
Let yourself really receive these things for which you are grateful.
How does it feel to appreciate it?
And where do you feel that in your body?
Now when you are ready,
Think of another thing you are grateful for.
A person,
Maybe something that happened,
Something you have or enjoy doing.
With each thing that comes to mind,
Take some time to notice how it feels to think and appreciate it.
Let it affect you.
To finish,
Let's return to mindfulness of body.
Let all of those things go.
Just feel the sensations of your body sitting here now.
Take a few deep breaths in.
Breathe out gently and whenever you are ready,
Let your eyes open slowly.
Notice how you feel.
Maybe look around the room and finish this practice.
Thank you.
