Pause for gratitude

This gratitude meditation helps you notice the people, moments, and supports in your life, even if you're feeling like you don't have any of that in this moment. You’ll reflect on small kindnesses received and given. A grounding practice for appreciation and emotional strength.

Why this helps? Gratitude supports emotional balance and positivity.

Transcript

SPEAKER_00 0:00

Gratitude. This is a gratitude exercise. Let's begin by finding a comfortable sitting

Setting Up For Gratitude

SPEAKER_00 0:10

position. You can close your eyes or you can simply look down at the floor in front of you if that feels better. Bring your attention to your posture, sitting up a little taller. You can imagine an invisible string at the top of your head that's gently pulling you up a little taller.

Posture And Breath Awareness

SPEAKER_00 0:35

Placing both your feet flat on the floor, and your hands can rest gently in your lap. Take in a couple of relaxing breaths to help you settle, being aware of this present moment. Connecting to the feeling of breathing in and breathing out. Very easy and very simple. Now bring to mind all the things in your life that you're grateful for. Perhaps you're grateful

Naming What You’re Grateful For

SPEAKER_00 1:26

for a person in your life, someone who is kind or patient. Or maybe you're grateful for a pet. It could be that you're grateful for the food or clean water you have access to. Or a teacher that has helped you build your skills. It could be the sunshine and the color of the blue sky today. Or a new coat that will keep you warm this winter. Maybe you're grateful for your mindfulness practice and learning how to calm your heart and mind. Find one thing you're appreciating in your own life. Whatever you're feeling grateful for is just fine. There are infinite possibilities. Just bring to mind whatever you're grateful for, appreciating these good aspects of your life, and noticing what it feels like to think of these things.

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What does it feel like in your body? What does it feel like in your mind? Are there any particular thoughts, sensations, or emotions present?

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Now think of something kind someone has done for you recently. This can be something big or small.

Receiving Kindness From Others

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It can be as simple as a stranger stopping to pick up and hand you something you dropped. Or maybe a teacher offered you a second try on a project you didn't do so well on. Or maybe the bus driver waited as you ran to catch the bus. Just bring to mind any small act of kindness that you've experienced from another person lately. Offer your gratitude to this person right now, simply by silently saying thank you. And noticing what it feels like to think about this kindness.

SPEAKER_01 4:21

Notice what it feels like to offer appreciation.

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Again, it could be something that seems very small to you, and yet it was a gesture of kindness. Maybe you took the time to help a younger sibling with their homework. Or you carried the groceries in. Or

Appreciating Your Own Kindness

SPEAKER_00 5:03

maybe you gave encouragement when your friend was feeling down. Maybe you practiced with one of the exercises on this app this week and helped calm yourself down and cultivate more loving kindness. Whatever it is, simply calling to mind something kind you did, and noticing what it feels like to recall this.

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Offer yourself some gratitude right now. Appreciate yourself silently for being kind hearted and generous.

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Now for this last moment of this gratitude exercise, just taking a moment to include any other things that may have come to

Closing Reflection And Body Check

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mind that you're grateful for. A pet, trees, the presence of someone you love, the smile of a baby? How does it feel in your body when you remember what you're thankful for?

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Do you feel a smile on your face?

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Do you feel your heart softening or your belly relaxing? Do you feel more optimistic? Just noticing and offering gratitude for the good things in your life.