Active Gratitude Practice
Active Gratitude trains your mind to recognize things to appreciate, guiding your journey in valuing both the significant and minor aspects of life. This practice extends gratitude beyond meditation, enhancing fulfillment and joy in daily life.
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Duration
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Active Gratitude trains your mind to recognize things to appreciate, guiding your journey in valuing both the significant and minor aspects of life. This practice extends gratitude beyond meditation, enhancing fulfillment and joy in daily life.
Transcript
Hello, my name is Amanda. I will be guiding you through this active gratitude practice meditation. Begin by finding the most comfortable posture and position for yourself. Perhaps you are seated upright, or maybe you are resting and lying down. When you’re ready, softly close your eyes.
To start this time in meditation, connect to an initial feeling of gratitude for simply being here, right now. Acknowledge the big and small choices you’ve made to carve out and prioritize this time for yourself. Let this awareness fill you with appreciation and contentment.
Now, welcome a few deep, relaxing breaths. Take a nice, long breath in, and gently release it out. Breathe deeply in again, and deeply out. Allow your breath to settle into its natural rhythm, and feel appreciation for the sensations of your natural breathing. Follow the inflow and outflow of each breath for the next few moments. If your attention wanders, gently guide it back to the present breath.
As you rest your awareness on the body’s sensations of breathing, begin to reflect on the question: What am I grateful for today? Notice the big and small reasons for gratitude that arise in your mind. Perhaps it’s something good that has happened recently, good news from a dear friend, or the joy of a morning walk. Maybe it’s the comfort of having your favorite cup of coffee or tea, or gratitude for someone or something meaningful in your life. You might even feel grateful for simply being here, in this moment.
Spend the next few moments reflecting on these gratitudes. Notice any sensations or feelings associated with them. Perhaps you feel a sense of ease, connection, or purpose. Maybe your heart feels warm, happy, and open as you savor these sensations of gratitude.
Know that this practice can be applied actively in any moment of your daily life. Gratitude is always accessible, whether in quiet reflection or in the middle of everyday moments.
My time with you ends here, but you are welcome to stay and continue this practice for as long as you like. Thank you for practicing with me today. Remember, you can always take a moment to notice what you are grateful for. I look forward to seeing you again soon for more time in meditation.
To start this time in meditation, connect to an initial feeling of gratitude for simply being here, right now. Acknowledge the big and small choices you’ve made to carve out and prioritize this time for yourself. Let this awareness fill you with appreciation and contentment.
Now, welcome a few deep, relaxing breaths. Take a nice, long breath in, and gently release it out. Breathe deeply in again, and deeply out. Allow your breath to settle into its natural rhythm, and feel appreciation for the sensations of your natural breathing. Follow the inflow and outflow of each breath for the next few moments. If your attention wanders, gently guide it back to the present breath.
As you rest your awareness on the body’s sensations of breathing, begin to reflect on the question: What am I grateful for today? Notice the big and small reasons for gratitude that arise in your mind. Perhaps it’s something good that has happened recently, good news from a dear friend, or the joy of a morning walk. Maybe it’s the comfort of having your favorite cup of coffee or tea, or gratitude for someone or something meaningful in your life. You might even feel grateful for simply being here, in this moment.
Spend the next few moments reflecting on these gratitudes. Notice any sensations or feelings associated with them. Perhaps you feel a sense of ease, connection, or purpose. Maybe your heart feels warm, happy, and open as you savor these sensations of gratitude.
Know that this practice can be applied actively in any moment of your daily life. Gratitude is always accessible, whether in quiet reflection or in the middle of everyday moments.
My time with you ends here, but you are welcome to stay and continue this practice for as long as you like. Thank you for practicing with me today. Remember, you can always take a moment to notice what you are grateful for. I look forward to seeing you again soon for more time in meditation.
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