When things don’t go according to plan, it’s easy to find ways for things to go wrong. This gratitude practice is designed to change that.
When we find ourselves in a rut, it’s easy to focus on what’s wrong and minimize what’s right. This gratitude practice is designed to change that. It aims to enhance the experience of hope. Hundreds of studies show that this simple change can improve mood, improve relationships, and even improve physical health.
A 10-minute gratitude exercise to notice, shift, and rewire
Audio recorded by Preeti Patel.
1. Start by finding a comfortable seatyour eyes can either be closed or open with a soft gaze for this exercise. Make sure you are sitting comfortably and to the best of your ability, see if you can sit with a straight spine. To find that perfect point of balance, you can’t move back and forth and side to side until you find your ideal seat. Settle your body.
2. Now, take a few slow breaths. Let go of any attempt to control or shape the breath. Let it flow in and out naturally. Allow yourself to relax and let go of any stress or tension. Feel the sense of relaxed smartness, yet present.
3. Start by looking. Look at your current state of mind. What is the current tone of the mood? How are you feeling right now in this moment? See if you can simply notice without making a good or bad decision.
4. Now, shift Be grateful by taking inventory of everything you have in your life. Give thanks for the people and circumstances that led you to this moment today. Thank your parents and your grandparents. Give thanks for your opportunities in life, education, travel and work experience.
5. Consider the health of your mind and body. Give thanks for your body’s health. Thank you for your mind and intellect. Feel your appreciation for your talents and abilities. Now, consider your gratitude for the people in your life. Thank your immediate family members. Be grateful for your extended family. Feel the appreciation of your co-workers and friends. Be thankful for the teachers in your life who helped you grow into the person you are today.
6. Now, consider your gratitude for the Earth. Food for water and the air you breathe every single day. And now, choose just one thing for which you are most grateful in this moment. Relax every muscle in your body.
7. Let’s dive deeper into the experience of gratitude through a brief concept. Start by thinking of someone in your life that you care deeply about. A parent, a spouse, a child or a close friend. Visualize them in your mind’s eye. And recall a moment when you felt a particularly strong sense of connection with that person. This moment may be recent or in the distant past. Allow your mind to return to that sacred moment of connection. Remember where you were. Take a picture of the scene, location, people, time of day, anything else you see.
8. See if you can go back to what you were feeling in that moment. The presence of love, satisfaction, or genuine connection. Notice any sensations or emotions that arise in your mind and body. And see if you can skip any decisions. Try not to analyze good or bad. Allowing whatever you’re feeling to come and go.
9. Focus on one aspect of the moment That you are especially grateful. Person Configuration Your emotional state. And let this experience of gratitude flood your entire mind and body. Just take a few more breaths. Continue to focus on this one quality of gratitude.
10. Let’s recap the benefits of this exercise. Be thankful for this experience for just 15 seconds. Really let it sink in. When you’re ready, open your eyes wide. Slowly return to the room. Move any part of your body that may feel tight.
11. And as you go through the rest of your day, Consider expressing your appreciation for the person you’ve chosen in this practice, it could be a text, email, card or simply a mental wish for them. Then see how this expression of gratitude changes your day.
How to practice gratitude
From improving our mental health to enhancing our relationships with others, gratitude has incredible effects. Discover ways you can be more appreciative in our mindfulness guide to gratitude.
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