So then we begin the actual meditation practice on gratitude.
Start by getting yourself comfortable and upright.
Back straight,
Shoulders straight,
The head slightly looking downwards,
The eyes almost closed.
Tongue against the top of the mouth and the hands either on the knees upwards or downwards,
Or in the lap,
The right on the left with the thumbs gently touching.
And begin by taking a few deeper breaths,
Using those breaths to calm your mind and calm your body.
One more long breath in,
Long breath out.
And then we set our intention to be here doing this practice,
Not just for ourselves alone,
But to break free of that focus on ourselves and think of others and be here doing this practice for the benefit of every single living being.
And then bringing your attention into the present moment.
Let everything else go,
Be here in this moment and to begin with bring your attention to your breathing with gentle effort.
Keep yourself there with your breath for the first few moments,
Just observing the breath all the way in and out.
And then try to really visualize yourself living a life different from your own.
Firstly,
Maybe imagine being an animal,
Exposed to the elements,
Particularly a wild animal,
Not knowing when the food is going to come from,
Being in constant fear of being attacked or eaten by other animals.
Not having the wisdom or intelligence that comes with being human.
Really put yourself in the place,
Feel how that would be.
And then imagine being human,
But being in a very physically or emotionally torturous type existence,
As a drug addict or alcoholic,
Or someone who's mentally tormented.
Only looking for the next fix.
Only looking for the next fix.
Constant craving and dissatisfaction.
Really try and put yourself in the position of someone like that.
Or imagine someone being born in a place of famine where there's no food,
Where you're constantly hungry,
You're watching your children,
Getting thinner and dying of hunger.
Imagine how that would be,
Put yourself in that position.
And then bring your mind back to your own life.
And feel,
Not think,
But feel how fortunate to have a life like this.
How fortunate not to have been born like those beings in more difficult places.
Feel that sense of gratitude and fortune.
And then trying to imagine being born in a place of war where you're constantly in fear of yourself or your family being killed,
Where you can't sleep properly.
Where people around you are being killed all the time.
Put yourself there,
Imagine being in a place like that.
Or try to imagine being physically or mentally unable to do things.
Disabled in some way where you couldn't do what other people can do,
Where you cannot think.
Or disabled in some way where you can't do what other people can do,
Where you can't think.
Disabled in some way where you can't do what other people can do,
Where you cannot think the way other people think.
Really put yourself in the shoes of someone like that.
Or try to imagine being born in a place where you have no freedom.
A country where you're not allowed to express your views or opinions or do what you want to do,
Dress how you want to dress.
Where your whole life is controlled.
Imagine being like that,
Living in a place like that.
Or finally imagine being born like many people who have all their material conditions but no wish to improve themselves.
No understanding of where happiness really comes from.
Simply living a life of distraction.
Missing their life.
Avoiding generating any sense of awareness or having no desire to become a better person.
Imagine being like that.
So many people are like that.
And then again bring your mind back to your own life and feel,
Not think,
But feel how fortunate.
How incredibly lucky to have a life like this.
And then begin to consider the qualities that your life does have.
We're born human,
In a place with relative freedom.
We are educated,
Have intelligence.
We have time and resources to experiment and try new and better ways to live and think,
Both physically and mentally.
Your food,
Your friends,
Your family.
Maybe your car or your bike,
Whatever it is that you appreciate in your life.
It might be your food,
Your health,
Your friends,
Your family.
Your health,
Your friends.
Let those things be there in your mind.
And particularly think about the opportunities,
The fact that you're open to learning and trying new ways to be happy and have a better life.
That those techniques exist in the world.
That people who have achieved those things and made their lives so much more meaningful and joyful exist in the world.
And that you have the time,
Resources and the interest to want to do that.
See how all these things,
The majority of these things,
Come from others.
From the kindness of others.
Right from our parents,
To our teachers,
To our friends,
To our material possessions.
Our material possessions.
And let those ways of thinking come down from being a thought,
Move down in your body to a feeling of gratitude.
Feeling of an immense gratitude for everything which you have in your life.
And be with that feeling for a few moments.
And finally we dedicate positive energy from our practice.
May that enable all beings,
Ourselves and all other beings to be free of all their sufferings and its causes.
And may it lead to true lasting happiness for ourselves and all living beings.
Thank you.
