Focusing On Good Things That We Are Grateful For

Often difficult time can be a wonderful experience that teaches us many wonderful experiences that we can learn from them and be grateful for. In this meditation, we will focus on things that have brought us good feelings with gratitude. We will focus on positive thinking using phrases, mental images, or even an affirmation.

Transcript

Hello.

In today's meditation,

We are going to take a moment and concentrate on what great things or images that we have in our life that bring us some good feelings with some gratitude.

So it's feeling good with gratitude.

We're going to focus on that in our meditation today.

So let's settle in.

Find that comfortable position that you don't have to make too many adjustments or move and you settle in.

So if you are sitting on a chair,

Make sure your feet are flat on the floor and always put a cushion under your feet and see if you have that spine nice and straight,

Shoulder relaxed and your face relaxed.

So let's settle in that posture,

Whatever posture you have today for your meditation.

You could be even lying down.

So whatever position you are in,

It should be very comfortable.

Allow yourself to take a few deep,

Solid breaths.

Allow the breath to be free.

Allow that belly to be relaxed so you can feel the expansion of that belly and the contraction of that belly as you exhale and as you inhale.

So I invite you to bring something to your mind that you feel really grateful for.

You can even go as back as to year 2020 as this that year had been a hard year for many people.

Or even the beginning of this year 2021.

See if you can find anything that you are actually grateful for giving all the circumstances and the ups and downs of last year and this year.

Looking back to last year or even this year,

Surely there must be something that you feel you are grateful for.

So I invite you to bring to your attention a mental image or some internal mental chat in your chat box behind your ears.

It could be in form of a phrase.

It could be a word.

It could be a affirmation.

Take a moment and find that great things that you feel you had or you still have and you are grateful for.

For example,

I am grateful that I am more spending time at home,

Not driving around,

Getting stuck in traffic.

I am grateful that I have more time spending with family.

I am grateful that I can do things from home.

That is work,

Meetings.

Think of anything that has made your life easier and you really appreciate it.

You see the quality in it and you are grateful for it.

So we are going to use these images or phrase to bring the gratitude to the surface.

Sometimes we do forget and we kind of take things for granted.

You see what is it really speak to your heart that you feel.

What a wonderful thing I have that.

And so you just bring it to the surface and we bring our attention to our experience and noticing the feeling in our sensation as we bring that image or that feeling of,

Ah,

It feels so great to have such and such,

Whatever it is.

We cannot really focus on these positive things,

Image,

Phrase or even affirmation.

And sometimes they might fade away as we are focusing on.

That is perfectly alright.

We start all over again and see what else is there or maybe we just repeat the same thing and we just feel it even more.

We can do that.

See if you can feel your experience as you really focusing on positive things,

Great things that had happened to your life or that is happening right now as well.

Quiet,

Often times,

Difficult time can be a wonderful experience that teach us many things that we learn to become stronger and build more resilience and become more experienced in our life.

Maybe your gratitude that's arising today is around the difficulties from the last year experience.

Maybe you want to notice how has it taught you many great things about yourself and how you have discovered many great things that you were not aware of them and made you more knowledgeable,

More understanding and more kind.

Tower yourself and tower others.

Maybe you want to notice also how this experience of past had made you close to everyone around you understanding their pain and struggle.

So you no longer think this is not just me in this.

So this also can bring some comfort knowing you are not alone in this.

And also this can bring us to the point that we are not judging others because we know exactly how they're feeling and we're feeling the same way.

So that also is a wonderful experience we learn from difficult times.

I invite you to look back and see all these great things that taught you so many great positive things.

That today you are stronger,

More knowledgeable and maybe we appreciate also more of what is out there whatever it is.

So we're going to continue bringing a phrase or a mental image that represent good feeling.

A feeling of gratitude.

A feeling that I'm feeling great for who I am and what I have today.

Sometimes also in difficult times we find ourselves becoming closer to each other.

Closer to the family members.

Closer to the community or understanding what's going on.

So you can also bring a face of a person who helped you or supported you or could be a public person who you admire and you respect for what they have done.

So a person who inspire you and you learned from them.

Whether it's from last year or this year.

So just bring a face of that person that you're inspired by.

A person who helped you.

A person that you know you can always go to and they can help you.

Just have their face an image in your mind.

Take a moment and just feel that feeling.

The warm feeling inside you.

So use any of those images.

A person who can inspire you or a person who can help you.

To see what sensations are bringing to you.

Maybe a nice feel good or maybe some gratitude that you say oh I'm so lucky I have that person in my life.

Trying to bring our attention to the positive sensation in our body.

So now let's focus on this year 2021 the remaining of this year.

What do you think have you learned that you can apply and you can stay happy and more resilient?

You might feel the same way like last year.

You may feel you are more experienced on how to handle certain challenging times.

Or even you might have some plans to bring some more quality and happiness to your life.

So whatever you have learned there is that moment of feeling grateful for just being there and learned that experience.

I for example didn't know even how to use zoom or how to record how to do videos and I'm grateful that I can do all that and still connect with everybody out there and I don't miss seeing faces or hearing faces.

Really grateful to see what is it that you learn from and you can apply still in your life and be grateful for.

Or you could have some images or thought to model someone that you admire that might open a window of opportunities to move forward to something going on in your life.

In time like this people find that they actually can upgrade themselves.

They can be who they wanted to be,

They can be who they wanted to be,

They can be who they wanted to be.

And that's what I want to do.

In time like this people find that they actually can upgrade themselves.

They can be who they wanted to be,

But they couldn't do it before.

That's a great feeling,

Great opportunities to do what you really admire,

What you really like.

So let's continue staying with these positive mental images and thought,

Positive thought,

Planning,

Thinking wonderful things about ourselves,

Our future and just stay with all this positive thoughts that are generating that could bring us a wonderful feeling of gratitude and feeling good.

So let's add a little bit more to these thoughts by reminding ourselves for the remaining of this year 2021 I will move tower compassion,

Caring.

I will turn away from judgment.

Say something that is true for you and that you can keep.

If you get distracted that is okay.

Just come back and concentrate on the beautiful positive images in your mind that is generating,

Bringing the good feeling of gratitude.

So let's keep repeating those images from our mental talk and stay with that feeling,

Positive feeling.

You could also have an image of something you want to accomplish for this year that you really love.

Maybe you can just visualize yourself already you've done that.

Connecting with the feeling,

Visualization that bring you close to your goals are very satisfactory.

It brings lots of wonderful feeling.

I invite you to see what piece of gratitude from this practice that you can bring with you in your day when this practice is finished.

Can you keep some of these awareness and these positive sensation from the gratitude in your body?

That would be great.

So I want to remind ourselves that finding gratitude in our daily life is like we open the door to the power.

We open the door to wisdom.

We open the door to the creativity of our universe.

Just so many wonderful opportunities.

So the more we are grateful for the more we allow that door open and bring us all the good quality.

So let's take a complete deep inhalation through our belly allowing the belly to fill easily and exhale slowly.

Just a few more breaths like that.

Inhale deep through the belly allowing the belly to rise and exhale slowly relaxing.

Just one more inhale deeply and exhale slowly.

So that brings us to our end of our practice today.

I hope deep in your heart you can find that great feeling of gratitude and apply that in your daily life.

See how many wonderful things you have learned from the past last year 2020 and again this year 2021.

Let it be a great positive experience.

Thank you for your practice.

Have a wonderful day and namaste.