Day 02 | Gratitude For This Past Year | 21-Day Challenge

I am hosting a 21-day New Year Meditation Challenge. Each day I will be dropping a new video for registered participants. Topics include reflection on the past year, setting intentions, trust, patience, self-parenting, deep healing, and improving focus. I intend it to be both an introduction to the novice meditator while inviting those with experience to sharpen their skills and learn creative new techniques. The goal of this challenge is to make a commitment to yourself for 21 days, with hopes of it turning into a consistent habit post-challenge. My purpose in creating this series and making it highly accessible is to generate collective momentum to intentionally release the massive challenges of the past two years so we might enter the New Year with clarity of mind and a commitment to the simple daily practices that support us to show up as our highest selves.

Transcript

Namaste dear one,

This is J Chodakam.

I thank you for choosing this practice of gratitude for the year that has been.

Without gratitude,

You may have a lot,

But that food may not satisfy.

It may leave the spirit hungry while the belly is full.

Have gratitude for the things that you're taking with you on your journey,

But also for those things that you're discarding.

By having gratitude,

You're giving closure to the relationship with that object.

And by doing so,

It becomes a lot easier to let go.

Now for the next 10 minutes or so,

I suggest you leave aside all distractions.

There's nowhere more important to be,

Nothing more important to do.

This is your time to reflect and have gratitude for the year that has been.

So make sure that you will not be interrupted by anyone or anything,

Especially turn off those electronic notifications.

Make sure you're very,

Very comfortable,

Where you're relaxed yet alert.

You could be sitting down and doing this practice cross-legged on the floor or on a chair or even lying down.

If you're seated on a chair,

Make sure that your feet are comfortably planted on the ground.

Rest your arms on your knees,

On your lap,

Or if you're laying down,

Put them besides you.

Let your back,

Neck,

And head be aligned,

Jaw relaxed.

Let go of any tightness in the face,

The shoulders dropped,

And relax your entire body.

As you gently downshift your gaze or close your eyes,

Bring your attention to your breath,

Taking in some of the deepest inhales that you've taken all day,

And as you exhale,

Letting it all out.

Breath brings you to the present moment,

To the now.

Now notice the sensations on your scalp,

The very roof of your head.

Gradually bring that awareness to the sensations in the face,

Around your eyes,

Your forehead,

Your cheeks,

Your nose,

The lips,

The chin,

Around your ears,

The throat,

Down into the chest area,

Into the solar plexus,

Just below the ribcage.

In and around your belly button,

Down into the hip region,

Feeling the points of contact your buttocks are making with the chair,

The floor,

Or the bed.

Noticing the sensations around your thighs,

Around your knees,

In your calves,

Around your ankles,

The soles of your feet,

And the tips of your toes.

Coming down from the shoulders,

Noticing the sensations at your upper arms,

The elbows,

The forearms,

The wrists,

Palms,

And your fingers.

Making sure that there is no tightness,

There's no tension whatsoever in any part of your body,

And with it,

Releasing any worries and plans you're holding in your mind.

Now,

Reflect on things that make your life comfortable,

Like the clean water on tap,

Light at the flip of a switch,

A roof over your head that keeps you warm,

Keeps you protected from the weather,

Keeps you comfortable when it gets windy,

Rainy,

Or cold outside.

Now,

Let your mind wander to all those people who have worked hard to make your life more comfortable this year,

Those you have engaged with.

Now,

Think of those that you haven't met but have contributed to your comfort,

Like those people who plant and harvest the food that you eat,

Who bring it to the markets,

People who ensure that the water you're drinking is clean,

The delivery drivers,

The teachers,

All those people who create art,

The music,

Write those books,

Make those films,

And all the things that bring you so much meaning.

Think about the acquaintances who bring richness to your life,

Like family members,

Friends,

Colleagues,

Neighbors,

Or even those who you just see once in a while at the gym or at the coffee shop.

Ask yourself,

Who am I?

What am I grateful for today,

Right now?

Who am I grateful for?

Notice how you're feeling right now.

Notice how you're feeling right now compared to when you started this practice.

You can slowly start to bring back movement in your body by wiggling your fingers,

Moving your toes,

And slowly preparing to come back into the world of action.

This practice is about to end,

And I suggest that you bring out a notepad and pen and journal those reflections on,

Who am I?

What am I grateful for this year?

And who am I grateful for?

Now,

While time flies,

The good news is,

You are the pilot.

Cheers to a new year and a chance for you to write a new chapter of your story.

This is Jai Chodakam,

Wishing you the very best in this coming year.

Namaste.

Reviews

I appreciated very much your gratitude exercice 👍🙏

Very good 🙏 for a while now I put pen to paper every morning - what am I grateful for . I am grateful my body works in perfect harmony.
I am grateful I can open my eyes and see the birds in the sky and can here them singing .
I am grateful for my fresh coffee I drink and to the people that grew it picked it and packadge it to the shop keeper who sold it . So great full for lots of things 🙏

Great meditation, Jay! Thank you very much !
Impossible not to think about you when thinking about the people who to be grateful for ! Thank you again and again and again! Happy New Year to you and your family. 🙏💜💜🙏