MBCT-L 10-Finger Gratitude Practice

Hi, my dear mindfulness friends, this is the 10-finger gratitude practice in the Mindfulness-based Cognitive Therapy for Life (MBCT-L) course. It is normally an informal practice, but I recorded a guided one. You can practice with my guidance, and as you are more familiar with this exercise, you can do it informally.

Transcript

Hi my dear mindfulness friends and this is a gratitude exercise and normally we call it as ten finger gratitude exercise and this is normally an informal practice so you can do it whenever you are available I will be here to give you a formal instruction about how to do this exercise so we will only use three fingers this time so whenever you are ready gently closing your eyes and feeling where you are sitting on your sitting point and see if it's okay to feel your whole body can sink a little bit deeper when you breathe out grounding yourself and then I'm inviting you to hold your one thumb so you can use your forefinger and thumb from another hand to hold one thumb feeling the sensations of this thumb and then bring something inside your room that you feel grateful into your mind's eye and you can open your eyes to see maybe your computer your phone or cup table chair anything any small thing no need to think about a big thing just a small one that you feel grateful so noticing your body sensations maybe on your mouth and then breathing in and breathing out letting go of this thing this small thing and also letting go of the thumb and moving to the next finger the forefinger holding your forefinger feeling the sensations and now bring something outside your room that you feel thankful grateful into your mind it can be something in nature maybe a tree a flower or a coffee shop a bookstore just a small thing and noticing what does your body feel maybe your chest or your face as you bring this small thing to your mind and then take a deep breath breathing in and breathing out moving to the next finger any sensations so now bring a person to your mind that you feel thankful you feel grateful it can be your family member a friend a colleague or even a stranger if no one is coming to your mind and you may want to bring a pet into your mind's eye like a dog cat the same as before noticing your body sensations maybe your mouth or your chest stomach and whenever you are ready take a deep breath breathing in and breathing out letting go and now returning to your contact point maybe your sitting point or your feet on the floor thank you

Reviews

I’m happy to learn a new meditation technique for gratitude. Such a sweet, soft voice, I really enjoyed it. Thank you.