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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
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In this meditation, we explore cultivating one of our happiness superpowers--gratitude.
Let's start by settling
into a comfortable posture.
This could be sitting,
standing or lying down.
If it feels okay to do so,
you can close your eyes.
And we'll take one deep breath together.
In through the nose.
Slowly out through the mouth.
Inviting the jaw to soften.
Letting the shoulders be at ease.
As well as the hands and the belly.
As the body settles in, the breath
can come back to its natural rhythm.
And let's just take a few
moments to anchor our attention
in the present moment.
Focusing on the breath or some other
experience in your awareness, like
sound or the feet on the ground.
As the mind wanders, gently
inviting it back to this moment and
whatever it is you're focusing on.
In this meditation, we're going
to practice cultivating gratitude.
And one way to do this is to simply
reflect on the things and the people
in your life that you might not
typically take the time to appreciate.
And so, as you consider the people in
your life, certain friendships, mentors,
family members, notice who comes to mind
as someone for whom you're grateful, you
appreciate their presence in your life.
How has this person been there
for you over the years or enhanced
your wellbeing in some way?
And you can imagine them in your
own mind and just say, thank you.
I'm grateful for you.
We can also focus on the
things that we have materially.
A home, technology, certain
things that we really like.
So there's no shame in
appreciating the material world.
So take a few moments to reflect
on as many things as possible that
you're grateful for that you have.
And notice how you feel when
you start to attune to these
things and attune to gratitude.
And lastly, just what are some things
about yourself that you're grateful for.
Aspects of your character, who
you perceive yourself to be.
Take a moment to reflect on that.
And as we come to a close,
just notice how you're feeling.
We'll take one more deep breath together.
In through the nose.
Out through the mouth.
And when you're ready, you
can reorient your attention
and invite the eyes to open.
Great job.
As you go about your day today,
see if you can view moments of your
life through the lens of gratitude.
There is a lot that we can appreciate
when we start looking for it, and
this is a muscle that we can train.
Thank you for your practice and take care.
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