meditating on gratitude or appreciation

Gratitude and appreciation are things that seem to not be taught out of a religious context.

This is a shame as gratitude is a valuable counterweight to all of the negative context of modern life.

Modern life can easily become one of conflict, both internal and external. Gratitude is an acceptance of the beneficial things in life and helps us to realise that accepting life *as it is*, is as much about accepting the good things as the bad.

There are a number of gratitude meditations. The most commonly known are Metta Bhavana (loving-kindness), Buddhist meditations.

I have a meditation that I use, and which my students really enjoy.
Interestingly for a meditation, you may need to start with a few minutes of thought.

Gratitude meditation

Think of someone or something for which you can feel grateful for or appreciate strongly.

Allow yourself to feel the feeling, the sensation, that comes with those thoughts of gratitude or appreciation.

Bring to mind an image of your family and friends.
Allow yourself to feel that same gratitude when you think of them.

Bring to mind your community, the people that you see every day yet don’t know their names: shopkeepers, commuters, colleagues, people working in service industries.
Allow yourself to feel that same gratitude when you think of them.

Bring to mind your country and all the people in it.
Allow yourself to feel that same gratitude when you think of them.

Bring to mind all of the seven billion people in the world going about their daily lives, imagine all of the creatures, plants and animals that we share the world with, all part of one extended family spinning on a globe through space around the sun.
Allow yourself to feel that same gratitude when you think of them.

Hold that thought…

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meditating on gratitude or appreciation by Bromley Mindfulness is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License.

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