Shukarana (Gratitude): To Be Fully Present

The grounding 5-minute meditation guided by Satpal Singh will help you achieve the state of gratitude through breathing, body scan, and present moment awareness. Take a moment out of your day to connect back to yourself, your body, and the great Universal power that creates and sustains us all. Bow down to this force that has given life and light to everything within the Universe, say thanks for all that you have been given at this moment.

Shukarana ਸ਼ੁਕਰਾਨਾ | Abhaar आभार | Gratitude

Transcript

Sit comfortably,

Close your eyes and give yourself a few moments to center yourself,

To notice if your mind is wandering in lots of different directions.

Just be aware what is your mind doing and as soon as you realize that your mind is busy and active,

Worrying about the future or reliving some moment in the past,

Try and see if you can bring your attention to the present moment,

Just where you are.

Notice where you're sitting or where you're standing.

Just become aware of what is that experience that you are having right now,

What does it feel like?

What does it feel like to be sitting where you are or standing where you are right now?

Your mind will try to give a label to the present experience.

Just see if you can experience this moment without the mind or relying on your mind to try and quantify or qualify what the experience is.

Without your mind trying to tell you how it is,

Simply feel what this moment is.

What are the things that are present right now that you have overlooked?

The temperature of your skin,

How hot or cold do you feel?

How comfortable or uncomfortable are you?

What does your breath feel like when you bring your attention to your breathing?

What are the subtle movements happening in your body as you breathe in and breathe out?

Notice the smaller finer details that are happening in this moment that you could be thankful for,

But because your mind is always elsewhere,

You simply overlook all the little joys that you could be experiencing in this moment.

And take a moment as you acknowledge your body,

Acknowledge your environment,

Acknowledge your comforts,

Acknowledge even any discomforts or problems that you face in life.

As you are aware of all of these things,

Take a moment to just recognize that one vast great universal power that creates it all and sustains it all.

And within your own mind,

Take a moment to bow down in reverence to that oneness,

To that universal power that is behind everything,

Behind your breath,

Behind the day,

The sun,

The moon,

Behind all other people,

Behind all other events and circumstances.

And just take a moment to bow down to that single vast creative power that is within you and within everyone else.

Take one last deep breath in and out.

And open your eyes.

Reviews

A perfect mini-practice for practising presence 💫 I shall return to it often and know each time it will be new 💛 Thank you so much 🙏

Lovely

This is beautiful. It brought me into the present moment right away. I started noticing immediately all the little things that are happening here and now. Thank you.

So much contained in this short but profound meditation. I only had a few minutes to practice and this was perfect to settle me into the present moment and recognize gratitude.

Beautiful - thank you

Thank you 🙏

Wise words that bring you into the present moment . Very grounding 🙏💕💕

He knows exactly how to stop mindless chatter of the mind. Salute 🙏

Simply centering

Wonderful meditation 🙏🏽 reminding us to be present, be still, be grateful 🕉️

I have so much to be grateful for. I must not take my gifts for granted. Thank you 💕🙏

So effective at bringing me back to the present moment.

Very great reminders and meditation. Thank you 🙏🏻

It’s so important to give us space to return to the present moment
Thank you for guiding me 🙏🏻💫

So beautiful. That put my restless 7 year into a beautiful sleep 🙏🏼🌟

So good to feel deep presence with myself thank you

Wonderful thanks namaste

Thank you for this! Perfect meditation to start my morning today. Namaste 🙏🏼

Thank you for this splendidly compact and complete meditation to start the day. Namaste

🙏🏽