Hello and welcome to this brief mindfulness meditation on the subject of gratitude.
So I'd like us to begin by sitting comfortably with our feet firmly on the floor,
With our back in an upright and comfortable position.
I often like to describe this position as sitting with dignity.
You can begin in the usual way by taking one or two deep breaths in through the nose and out through the mouth.
And then when you're ready,
You can gently allow your eyes to close.
Expressing gratitude has been shown in many ways to have a positive effect on both those that it is expressed to,
But also on the expresser,
On ourselves.
Expressing gratitude can have a positive effect on our emotional lives by making us more resilient,
Less envious,
More relaxed.
It can have a positive effect on our social lives,
Leading to deeper relationships,
More friendships,
Healthier marriages.
Gratitude can also have a positive effect on our career by leading to improved decision making and focused goal achievement.
It has been shown to have an effect on our health,
Leading to increased energy,
More exercise,
Improved sleep.
And also lasting effects on personality,
Making somebody more optimistic,
Less self-centered,
Less materialistic.
In fact,
Specific studies have shown some quite remarkable effects on the individual through pursuing gratitude.
Keeping a five minute daily gratitude journal can increase long-term wellbeing by more than 10%.
That's estimated to be the same impact as doubling your income.
So clearly,
If we can practice gratitude,
There is significant evidence which suggests that you will benefit in quite real ways.
I'd like you to begin by thinking of a person to whom you are grateful.
This can be a person from your past,
It can be a person actually in your life now,
Or it can be an inspiring person that you haven't actually met.
Picture their face,
Imagine their voice,
Reflect on what it is you have to be grateful for to this person.
And sit for a moment or two with those feelings of gratitude.
Now I would like you to recall an event for which you are grateful.
This could be a large life-changing event such as a marriage or the birth of a child.
Or it could be a simple daily event like the feeling of cool air on your face at an open window,
The first sip of coffee in the morning,
Or the sound of bird song.
Find an event for which you are grateful.
And sit for a moment or two with that feeling of gratitude.
And now I would like you to focus on a thing,
A concrete material object for which you are grateful.
Again this could be something major like a house or a car or a interior possession of that nature.
Or something small like a favourite pen or a favourite coffee mug.
Hold a visual image of this thing in your head and reflect upon why you're grateful for it.
And now sit for a moment or two with those feelings of gratitude.
And now I would like you to focus on a thing,
A concrete material object for which you are grateful.
And now I would like you to focus on a thing,
A concrete material object for a while yourself.
You can continue to use the person,
Thing,
Event,
Idea to find three things for which you are grateful.
I'm grateful to you for sharing this brief moment of mindful meditation with me.
Thank you.
When you're ready you can gently open your eyes.
