Research has found that gratitude is good for our bodies,
Our mind,
And our relationships.
It is a powerful self-care tool you can use every day.
Dr.
Kathy Kemper,
A researcher on gratitude,
Says,
Gratitude practice can be used to promote a positive mood,
Hope,
And resilience.
As we experience positive emotions such as gratitude,
Loving-kindness,
And compassion,
Our awareness broadens and our creativity and problem-solving capacities blossom,
And we become more effective in whatever we choose to do.
This gratitude meditation can not only shift your focus to the gifts in your life,
But also boost your positive feelings.
This is Suresh from Blossom Meditation.
I was walking my dog on Thanksgiving Day.
It was a beautiful,
Clear day.
We were returning back from a long walk,
And she was thirsty.
On our walk back,
We saw a sign by the fence of a house.
It said,
Dog planting with a big bowl of fresh water.
My dog Luna eagerly lapped the water.
I saw the owner by the porch and said,
Thank you,
And she replied,
You're welcome.
I could feel the rush of positive emotions with just that little interaction,
And one thank you left me energized.
Let's get started.
To begin,
Find a quiet place where you know you will not be disturbed.
You can sit upright or lie down on your back and make sure you're warm and you're wearing loose clothing.
You can close your eyes and start to notice your breath.
Take a slow,
Deep breath and notice the belly expand as the breath comes in,
And follow the breath as it leaves the body and noticing the belly contract.
Keep repeating this a couple of more times.
If it is better for you,
You can breathe in through the nose and breathe out through the mouth.
As you listen to this recording,
Remember that you have much to be grateful for.
The gift of life,
The gift of hearing,
The gift of your heart beating,
Or your breath flowing.
Now think of all the things you have today that maybe someone living 100 years ago or living in a developing country does not.
Clean drinking water,
Always available electricity,
Internet connection over fiber or 5G,
A machine to wash your clothes,
A microwave to warm up your food,
A phone that you're using now,
Or that phone app where you can download a book from your public library.
Now think of the numerous people who have worked hard to make your life a bit easier or pleasant.
The farmer who planted and grew the crops,
The trucker who drove it,
The folks at the grocery store who stocked it,
And even the employee who shopped for you and who may have brought the grocery to your footsteps.
We may think we are independent,
But we are dependent on so many people who we may never meet or know.
Take the next 30 seconds to be grateful for all those people.
Now next,
Take the next 20 seconds to think of a very specific person who you don't know well that is making your life better.
For me,
It's my mailman Patrick.
Not only does he deliver my mail,
My packages,
He also has delicious treats for my dog Luna when we see him.
The day after Thanksgiving,
We spotted him outside our neighborhood on a busy street.
He pulled over to give Luna some treats and went on his way.
Every time Luna sees a mail truck,
She wags her tail and I have to tell her,
It's not Patrick,
It's not him.
Now consider the people or maybe the pets you know who love you,
Smile at you,
Chat with you,
And see you for who you are.
Be specific.
Picture that person or pet in your mind's eye and know who you are.
Now take a few seconds to reflect on your own reasons to be grateful.
Yes,
There is much to feel grateful for.
Gratitude is filling your heart and mind and uplifting your mood.
As we finish up,
Start to notice how the body feels.
Rest quietly and notice how you feel in your body,
Your emotions,
Thoughts,
Before you got started.
This is self-care at its best.
Thank you for practicing with me and let me end with this quote by Robert Emmons from his book,
The Little Book of Gratitude.
Gratitude is fertilizer for the mind,
Spreading connections and improving its function in nearly every realm of experience.
Thank you.
