Simple Gratitude Meditation

As the holidays get nearer it’s easy to get caught up in the hustle and bustle.  Though there is no Thanksgiving Weekend here in Taiwan, and I definitely tend to miss friends and family back home, what I don’t miss is the blatant commercialization of what should be a time to reflect on our blessings and spend time with our loved ones.  Along with every other holiday, Thanksgiving seems to have been diminished to nothing more than a couple of days off work to spend excessive amounts of money on more things we don’t really need.

As this is the season for giving thanks and counting our many blessings, I’m offering an opportunity-  An opportunity to reflect and focus on all the wonderful and beautiful things we already have, and forget about the voice in our head that says, “I want“.

For this week, or for as many weeks as you like- maybe even continue it all the way through to the end of the year- begin a simple practice of gratitude meditation.  This doesn’t have to be more than five minutes, just a brief moment in our day to focus solely on the good in our lives.

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Gratitude Meditation:

Find a comfortable seat, on a chair or on a cushion on the floor, in a quiet, calm room.  Relax your shoulders and rest your hands lightly on your knees.  Close you eyes and bring your attention to your breath.

Begin to slowly deepen your inhales, drawing breath down into the belly, and lengthen your exhales, completely emptying your lungs of breath.  As you continue to breath, inhale for a count of three and exhale for a count of six.  Repeat this 5-6 times.  If your attention wanders, gently bring it back to your breath.

Start with your immediate surroundings.  Express gratitude in your mind for physical things you have. This could be the chair you’re sitting on, the house you live in, your car, a bed, or central heating.  As the list grows, recall the many people who do not have these items.   Be happy that you have these blessings.

Continue on to less tangible things.  Consider your relationships with friends, family, and loved ones, as well as Include other intangibles such your health, freedom, and knowledge.   Experience a deep sense of gratitude for each of these.

Focus your attention on the people who support and uplift you.  Remember positive experiences you’ve had in the past and acts of kindness others have shown you.

Continue to cultivate a feeling of deep gratitude and rejoice in the beauty of this life.  Think of ways to express this gratitude to those around you today.  Resolve to become more focussed on gratitude in your daily life.

Gently bring your attention back to your breath.  Close your meditation with 5 deep breaths.

Drop your chin to your chest and say one final thanks to yourself for taking the time to be grateful today. Slowly open your eyes and end your meditation.

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This practice can take as much or as little time as you like.  Try it today and notice the difference- continue this practice for the rest of the week.  Jot your thoughts and experiences down on paper.  You will noticeably feel a difference if you start your day with an attitude of gratitude.

Happy Thanks Giving and thank you for reading along.