Gratitude

In this guided meditation, Jess invites us to connect with gratitude as the object of meditation, allowing a deep felt sense of appreciation and goodness to emerge and draw us into stability and calm. This was recorded during a retreat.

Transcript

Take a few deeper breaths and settle into your posture. And so with this kind of gratitude, Joy, Or savoring practice, We'll just go through a few different domains. So just starting in the simplicity of feeling your body sitting here. Is there anything that you can connect with in your body right now? Anything that you can appreciate? An ability, A sensation. Just the simplicity of feeling your body here now. Anything you can appreciate that you can connect with and then just savor. And it just can be a light feeling of gratitude or appreciation. And that becomes your object of meditation. So when the mind wanders, You just come back to the experience, The capacity, The sensation that you can appreciate. And then connecting just with this wider space around us. The room or the people or the place. Just noticing if there's anything that you can connect with appreciation or gratitude here. The people, The place, The day, The sun, Whatever. Let your mind land on that and just orient to the appreciation, The gratitude. And then widening your circle of reflection even more and just thinking about something in your life beyond this weekend, This place. A situation, A person that you can just connect with and feel some appreciation. Some goodness, Some beauty, Some support, Some success. With each of these, The mind connects, We savor, And we can just kind of breathe it in. Let yourself be nourished by the reflection of this appreciation. And then finally expanding just to the whole, Like the widest circle, The world, Others. And seeing if you can connect with any sense of goodness or beauty or success, Anything you appreciate in this world. And letting the mind really settle there and take in the goodness, Take in that quality of appreciating. Before we close, If you want to have a appreciation party, Just let, You know, More is coming. Letting it kind of come, The goodness that you can see and feel and appreciate in your life, In the world, Here and now. Noticing how that feels in your body. As you let go of the images and the efforting, Just notice how that feels in the mind, In the body, To reflect in this way.