Experiencing Gratitude

Sometimes, we take things for granted, so this practice helps you experience gratitude. It's great to do whenever you're feeling overwhelmed. This is a mindfulness practice that will help you emotionally engage with the things you are grateful for.

Transcript

This is a guided meditation practice from Buddhism Guide,

Called,

Experience Ingratitude.

Sit comfortably on the floor,

Or an unarmed chair,

With your body relaxed and your back straight but not too rigid.

Now gently close your eyes.

Before we start the meditation,

I want you to focus your attention on how you are feeling.

How does your body feel?

What emotions are you feeling?

Are you tired,

Or awake,

Anxious,

Or settled,

Tense,

Or relaxed?

Just do a personal check-in with your feelings.

Don't judge them,

Or try to change them.

Just become aware of them.

Now let's start the meditation.

I want you to breathe in deeply through your nose.

Hold your breath.

And now push all the air out through your mouth.

Breathe in deeply.

Hold your breath.

Breathe all the air out.

Breathe in deeply.

Hold.

Breathe out.

Now breathe normally.

Gently place your awareness on your breath entering and leaving your body.

Don't force it.

Just relax into it.

Become aware of your breath becoming slower,

Smoother,

And more comfortable.

Now I want you to think of something you are grateful for.

It may be a person,

A place,

Your health,

Your life.

Whatever it is,

Bring it to the forefront of your mind.

Now don't just think about it.

Think about it.

Think about it.

Think about it.

Think about it.

Now don't just think about it.

Experience it.

How does this gratitude make you feel?

What emotions are tied up with this gratitude?

What body sensations are you experiencing?

Sit with this experience for a moment.

Let yourself be engulfed by your feelings,

Emotions,

And body sensations.

Let yourself be engulfed by your feelings,

Emotions,

And body sensations.

Truly experience what gratitude feels like and hold that feeling in your heart.

Thank you.

We are now nearing the end of the meditation.

So I want you to put your awareness on your feelings again.

How are you feeling now?

Have your feelings changed?

Are you more relaxed and peaceful?

Remember,

Don't judge.

Just become aware.

Reflect on your feelings for a moment.

In a moment,

When you hear the final three bells,

Start to slowly open your eyes and gently introduce yourself back into the world.

Thank you.

Reviews

Incredible quicky for when you are already overflowing with gratitude!

Beautiful teaching. Thank you so much. Really helped me sense a deeper sense of gratitude and openheartedness. I loved the pauses too. Sending you lots of metta 🙏

Great guided meditation for gratitude to repeat everyday. Thank you!

Truly peaceful. Thank you for all the mediatations you do. 🤞🏽❤️

Thank you 🙏🏻👌🏻

Thank you great way to start the day in gratitude 🙏 🙏🙏

That was beautiful and joyful and truly brought gratitude to my heart! I very much enjoyed it! Thank you!

Love this style meditation, no distractions and the pauses are long enough that you can really get fully into the practice. Thank you!

LOVE - a regular go-to for me

Exactly what I needed to remind myself of today. Graditude. I am grateful thanks to you.

Thank you🙏,makes my heart nice ,warm and glowing, wonderful.

This is very soothing and relaxing. Thank you.

I love the pauses and the silence between the words, it helps to really go deep inside oneself🙏🏼

Lovely practice. Its simplicity makes it even more profound. Thank you, Lama.

Thank you. A great focus on what I often forget to be grateful for.

A complete embrace of that which we hold near and dear to our heart and mind.
Thank you.
🌻🌻🌻🌻

Simple, straightforward, the real deal. No music, bells & whistles, just a clean guided gratitude-based meditation. Thank you!

🧘‍♀️Simple and effective. No amateurish stuff here. I really enjoy his meditations.

Good start to my day

Really helpful. Thank you 🙏🏼