- [Narrator] Over the past 20 years,
there has been research on mindfulness
and the benefits to meditation.
In just a few short weeks
meditation can bring physiological, psychological
and social benefits in our lives.
There are thousands of individual studies
that document the many benefits to mindful meditation.
One consistent finding is
that the benefits of mindfulness practice is dose dependent.
In other words, those who practice more consistently
and regularly experience the greatest benefits.
There is a lack of agreement
as to what is enough time spent in practice.
According to a Zen saying on practice,
"You should sit in meditation for 20 minutes every day
unless you're too busy, then you should sit for an hour."
Old Zen Adage.
The field of positive psychology has accumulating evidence
that the mindful practice of gratitude
produces measurable positive outcomes to health,
relationships, sense of happiness,
increased motivation to exercise
and altruistic contributions to society.
Recent studies on gratitude have demonstrated
that when persons feel gratitude,
the parts of the brain that are stimulated
are those associated with socialization and pleasure.
When feelings of gratitude are sustained over time
the prolonged stimulation of these neural networks
contributes to the relief of stress,
leading to resilient health benefits.
Practicing gratitude can lead to structural changes
in the brain that reduces depression.
The benefits of gratitude stem from the functions it serves
in our lives to bring us together, raise awareness
of what we have and propels us to consider
how we can recognize and spread human goodness.
Jon Kabat-Zinn, author and creator
of the Stress Reduction Clinic and Center
for Mindfulness in Medicine, Healthcare, and Society
at the University of Massachusetts Medical School
tells us, "Mindfulness is about love and loving life.
When you cultivate this love, it gives you clarity
and compassion for life and your actions happen
in accordance with that."
Lessons on human nature come to us from the research
of Dacha Keltner in the book
"Born to Be Good: The Science of a Meaningful Life".
Contrary to traditional notions of survival
of the fittest, Keltner proposes
that the evolution of humans has been built from kindness.
In early tribal societies
pro social behaviors were the most valued
and life sustaining.
Pro social behaviors lead humans to parent their young,
hunt in teams and lead by collaboration.
He argues that emotions work to promote kindness,
humanity and respect between people.
Keltner demonstrates that the intrinsic value
in the human spirit is to foster more goodness
and wellbeing for others in meaningful ways.
His research indicates that the good that occurs
in our lives, whether we have extended it or received
it, is far more valued and remembered
in our hearts, than our errors and mistakes.
Jack Kornfield author, mindfulness teacher,
and Buddhist has much wisdom and experience
with mindfulness and gratitude.
To be mindful is to see the world afresh
without being lost in our reactions and judgments.
And in seen at a fresh with a clarity,
we begin to be able to respond
to the world rather than react to it.
It is loving awareness
and connection that brings us wellbeing.
"The cultivation of mindfulness really allows us
to become present for our own body,
for the person in front of us,
for the life we've been given.
Out of that grows quite naturally
the spirit of gratitude.
Cultivating an opening to gratitude also helps us
to become more mindful of the life
around us and what circumstance we're in." Jack cornfield.
Gratitude practice is simply being thankful for the good
in our lives.
By focusing us on positive,
rather than negative thoughts
it helps us to see the cup of life as half full,
rather than as half empty.
It reminds us not to be greedy and to find satisfaction
in what we have though we may strive for more.
Gratitude requires no sacrifice
but provides great rewards and compassion, happiness
and mindfulness from your skillful means.
As you open yourself to manifestations of gratitude
consider how you may apply these mindfulness principles
to support you in your experience.
Explore your feelings of gratitude and ingratitude
with nonjudgmental awareness.
Know what you are aware of.
Notice gratitude in your experience,
create an opening to your gratitude without trying
to fix it.
Open your heart to a sense of care and appreciation.
Hone or deepen your appreciation in the moment.
The three good blessings practice.
This is a simple exercise to direct your attention away
from negative things, and toward the positive things.
The benefits that have occurred to you during the day.
Each night before you go to bed, think of three blessings
or good things that happen during the day,
and write them down.
Reflect on why they happened, taking the time to reflect
on the why, is the most important part of the exercise.
Taking the time to reflect on the why,
is the most important part of the exercise.
For example, perhaps your spouse made you a cup of coffee.
Why is this a good thing?
A blessing?
Perhaps you find that you are grateful
to have the resources for coffee
and for a market that carries the coffee you like.
You may come to appreciate
that your spouse took the time
from his or her day, to prepare something for you.
The coffee was a gift, an expression of love.
You are uncovering connections to your community,
your provisions and your spouse through this reflection.
Practices are essential to integrate what we are doing.
The practices that you choose to engage in
maybe those of thoughtful reflection, word, or deed.
Most often your meditation will provide the opportunity
for the reflection
which may in turn inspire you to take action
and to respond to the world in a new way.
It is not a passive act, but generative
and providing growth, strength and awakenings for new ways
of connecting in the world.
Practices in word involve the recitation of prayers
and affirmations, the writings of thoughts and journals,
the expressions of gratitude through discourse,
or thank you letters.
The words provide an opportunity to externalize thoughts
for more examination, to remember, to share,
and through those processes,
arrive at deeper comprehension and meaning.
Practices indeed are those in which we act.
We take an action
usually in service to others, we enact a response
in the world that furthers our awareness
and contribution to both ourselves and the other.
In that service we demonstrate the higher levels
of giving, compassion, mercy and kindness.