- [Narrator] Mindfulnessexercises.com.
Gratitude.
(bell chimes)
(water gushing)
Let's begin this practice of gratitude
by just noticing something simple
that you're experiencing right now.
Could be seeing the sight of a tree
swaying gently in the wind,
feeling the warm cup of tea in your hands,
feeling the warmth of sunlight on your skin,
maybe the experience of comfort
from the chair that you're sitting on,
or the simple wonder of pausing
in the middle of your busy life
to engage with this practice right now,
choosing one simple thing to notice in this moment.
Allow it to fully absorb into your experience,
and letting appreciation and gratitude
arise and fill your body and your mind.
Appreciation for this one simple moment right now.
(water gushing)
And now reflect on someone who you don't know very well,
but who has supported your experience today in some way.
Could be a bus driver,
person who stacked the fruit at the grocery store,
the author of the book that you're reading right now,
or maybe the inventor of the alarm clock
that just woke you up.
But Just reflecting on someone who you don't really know
who has supported you in some way,
and allow yourself to feel how you've benefited
from the gift of their work,
and just allowing yourself to feel
some appreciation and gratitude.
(gushing water)
And now thinking about the tools that you use
that support your work and your life,
tools like your computer,
your books,
equipment,
or even the buildings that you occupy.
(water gushing)
Considering all that was needed for their creation,
(water gushing)
knowing how much these things have benefited you
for your work and survival.
Just feeling some appreciation and gratitude
that you have access to these tools.
(water gushing)
Now feeling gratitude for the people
who you work and live with,
perhaps thinking of a particular person
whose work or effort directly supports your work and life,
(water gushing)
appreciating their contribution,
their good intention,
saying in your mind to them, thank you.
(water gushing)
Now bring to mind someone who you really care about,
someone who makes your heart sing in some way.
Picture them in your mind
and think about what this person means to you,
what you appreciate about them,
who they are,
and what you've experienced together,
and the impact that they've had on your life.
And as you imagine them,
notice what feelings you're experiencing,
what sensations you detect in your body,
especially those in the area around your heart,
and let yourself express gratitudes towards them,
thanking them for being who they are,
and for their presence in your life.
(water gushing)
And imagine them receiving your gratitude, feeling it.
(water gushing)
Now bringing to mind something in particular
that you're grateful for today,
something that made a difference to you,
or that you especially noticed.
(water gushing)
Perhaps it was a smile of someone on the street,
someone's kind words,
selfless action.
(water gushing)
Just feeling the appreciation and gratitude you have
for its presence in your day.
(water gushing)
And as you bring these things to mind
on what you're grateful for
allow yourself to rest in this experience of gratitude.
(water gushing)
When you cultivate this practice of gratitude,
you may even find yourself able to be grateful
for difficult or unpleasant experiences.
(water gushing)
If you'd like, bring to mind an experience in your life
that might be a little challenging,
one of which you'd like to be able
to express thanks for challenging you in some way,
(water gushing)
offering your appreciation.
Thank this challenge for what it may offer you.
(water gushing)
Expanding this feeling of gratitude for your body,
(water gushing)
and gratitude for your mind,
(water gushing)
and gratitude for the simple fact
of being alive in this moment.
(water gushing)
And finally, appreciate the opportunity
to pause and experience this very practice of gratitude
(water gushing)
and for all that you brought to mind during this practice,
(water gushing)
for all the countless gifts in your life, say thank you.
(water gushing)
To all the people,
to all that is around you and part of you,
for all that you've experienced in your life,
for all of this, thank you.
(water gushing)
And allowing the sense of gratitude to fill you completely
as you breathe in, (inhales deeply)
and breathe out, (exhales slowly)
and settling your mind on your breath.
(inhales deeply)
(exhales slowly)
Here and now,
fully alive and present in this moment.
(water gushing)
Finish with a full, deep breath in, (inhales deeply)
long, slow breath out, (exhales slowly)
and gently and slowly open your eyes,
returning your awareness to where you are.
If you'd like to extend this practice,
cultivate the habit of thinking about something
that you feel grateful for every morning,
right when you wake up.
If it helps, feel free to write about it in a journal.
You might also try expressing appreciation today to a person
for whom you feel very grateful, simply saying thank you.
(water gushing)
(bell chimes)