Day 23: Gratitude

Welcome to 40 Days of Mindfulness and Compassion Day 23!

 

Lecture

 Gratitude is a very wonderful quality to develop. Along with other pro-social human states of mind, it can be enhanced and cultivated by means of contemplative techniques. Early in this 40 day series, we discussed the inherent negativity bias of our brains and the importance of “taking in the good.” Gratitude practice can be an effective tool for tapping into the goodness that exists within us, in others and in the world at large.

Gratitude, in part, involves appreciation for what has been provided for us or done for us. We have already been working some with appreciation. Gratitude is an extension of that. It involves an awareness of desirable circumstances and situations, and an experience of thankfulness that emerges from this awareness.  Often, appreciation of the kindness of others is an integral component of this.

Gratitude practice can be very transformative. It is an end in itself, and also a very important part of the cultivation of other desirable qualities such as compassion. In the gratitude practice offered here, we will explore three dimensions of gratitude: 1) being the recipient of gratitude, 2) experiencing gratitude for others and 3) self-gratitude.

As always, it is important to be compassionate and gentle with yourself. In any cultivation practice, it is advisable to not force the issue and to let things emerge, as they will. Also, remind yourself that experiencing something in meditation is not “all or none.” For example, we might experience gratitude or forgiveness in a meditation practice, but choose to take it back or not engage with it during daily life. If resistances emerge, you can remind yourself of this. As one of my teachers sometimes says, “Just dip your toe in the water. You can always take it back out!”

 

Meditation Tips

Meditation Tip #23: Develop gratitude for your meditation practice. Gratitude for our practice will ground us in our true intentions and increase our motivation. It also feels good, fosters connection to others, calms our mind and opens our heart.

 

 Meditation

 Day 23: Appreciation and Gratitude

 

 

Self-Reflective Activity

Take a journal or a piece of paper and reflectively journal on the following questions: What am I thankful for about my day? Why? In what ways were people nice to me today? In what ways was I nice to others today?

 

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