Reflection and Meditation: Gratitude

Reflection :Gratitude

Gratitude could be considered as a way, of “honoring life” and bringing more depth to our practice. Mindfulness and curiosity are interwoven with gratitude just as gratitude is interwoven mindfulness, curiosity and joy, loving kindness, and open-heartedness.

As an example, I was listening to the rain falling through the leaves a couple of nights ago as I lay in bed with my window open. As I listened, I noticed how the sound of the rain had changed now that the leaves were out and how the rain changed with the wind and the variations in intensity from very gentle to quite intense. Am immense feeling of wonder and appreciation for this symphony of rain and the miracles of nature spread through me with as I listened. So too a feeling of intense gratitude blooming in my heart – being so grateful to be able to live so close to nature and listen to the rhythms and sounds of the rain in the night. As I gave my attention to this feeling of gratitude I noticed sensations of warmth and expansion in my heart radiating out into my whole body. I recall smiling with this sensation and feeling so calm and peaceful, feeling oneness, wholeness, and great love..  I felt so very full and present…

As we cultivate gratitude we also cultivate the making of room for embracing both lightness and darkness, and finding our inner equanimity and resilience while keeping our hearts and minds open with compassion and metta. Desmund Tutu and the Dalai Llama both speak of drawing upon gratitude, joy, and laughter to hold onto our human connections, to  maintain our compassion  in the face of the reality of  great oppression, social injustice, and suffering and to support us in being able to act in the face of injustice, with grace and compassion.  Thus, Gratitude encompasses the fullness of life from sorrow and grief and suffering to the immensity of joy and love and interconnection.

The practice of gratitude helps us to be able to accept the human conditions we face and be able to draw upon our open hearts, our open minds, our resilience and compassion as we seek in each our own ways to diminish suffering and oppression  in all its forms, and to do so with love in our hearts. 

The great Sufi poet Hafiz, wrote:

"I sometimes forget
that I was created for Joy.

My mind is too busy.
My Heart is too heavy
for me to remember
that I have been
called to dance
the Sacred dance of life.

I was created to smile
To Love
To be lifted up
And to lift others up.

O’ Sacred One
Untangle my feet
from all that ensnares.
Free my soul.
That we might
Dance
and that our dancing
might be contagious."

~Hafiz

Today, as we practice our mindfulness together,  as we share being present with one another, let us open our hearts to gratitude, joy, and equanimity.

Guided Meditation

Settling In

I invite you to Bring your attention to this moment, Here and now, calm and restful  – Closing  your eyes or softening your gaze, Finding  a comfortable position - a position that feels most loving and supportive for you right now – Sitting, Standing, Lying Down, Even Moving - consider whatever is best  for you and your body. .  As we go forward, feeling free to adjust your position and move as needed –at any time - always whatever will be best for you.

BELL

Now,  as you are ready,

Let us bring our attention and awareness  inward, to the present moment ,  here and now, a moment of calm and rest

We join together  today in practice with open hearts and gratitude for this moment, this day, this time together… our hearts are at peace  in this moment as we rest together in awareness and loving kindness – settling into to the wonder of the body :

Just Noticing how it feels to be sitting – where your body touches the chair, Where you are supported and how you are grounded,

Then noticing the touch of air around you, warm or cool, moist or dry,

Maybe scents in the air or even a taste of the air …

Then noticing the sounds or silences  in the space around you – very, very  distant and far away  then nearer and nearer… even within the body as you breathe..

Pause

Enjoying the spaciousness of this moment, this present moment, with no where else to go or do right now….and when the thoughts wander gently bring them back to your body awareness like snow falling in a snow globe…..

Pause

Then bringing your awareness and attention to  your hands at rest …noticing the sensations of your hands – are they cold or warm – How are you holding them – open or closed, are they soft or tight –moist or warm –  as you bring your attention to your hands, feel them begin to soften and relax…maybe wiggling and stretching out the fingers, sending them your attention and gratitude.

pause

 Now bringing the attention all the way down to your feet. Are they cold, warm, tingly -  Are you barefoot or in shoes or socks?  Feeling your feet touching the ground… -connecting you to the earth…. Sending them gratitude for all they do you for you all day long

Pause

And now up into the face, noticing any areas of tightness or tension that could be softened… forehead, around the eyes, jaw, and mouth – letting the muscles grow heavy with gravity ..releasing and unwinding.. maybe a smiling with a soft smile of serenity ….. letting this sensation flow down into the neck and shoulders – letting the shoulders grow heavier and heavier with gravity and softness… maybe rolling them forward or backward as they unwind….

Pause

Now I invite you to Become aware of your breath as it moves in... and out... Just your natural breathing …Breathing In / Breathing Out  wherever you find this most noticeable in your body: the nostrils, the chest, the belly, the overall  movement of your body breathing…

Feeling the gentle energy and natural rhythm of your body as you breathe in and out - Feeling this rhythm like the soft swells of a lake on a summer day rising and falling gently almost imperceptibly, calm, yet with constant fluid motion….the natural rhythm of life in our body ….

Pause

As we continue, noticing  the gentle energy and natural rhythm of your body, I invite you to  broaden and scan the flash light of your attention across the whole body  -Noticing  any places of tightness or discomfort  that  may need some extra care, bringing them your attention , inviting them to soften  and grow heavy with gravity ….inviting  the energy of love and tenderness to these areas, … just as you would comfort a small child…. Breathing in comfort / breathing out tightness and

Pause

Also Notice any places of ease, of non-toothache, and breathe in gratitude for this ease and wellness – we so often take for granted -  so much to be grateful for in this moment of awareness … Breathing in ease and gratitude for all that is well in the body… sending gratitude to all the trillions of cells in the garden of the body….

Pause

Moving your awareness to the heart and the heart space – I invite you to recall someone, something, some place, some event you are grateful for…..a person, a loved one, the freshness of clear water, a spring rain, a flower, the taste of home made jam, a small act of kindness, a touch of kindness, and bring them to mind,  remembering and feeling  your gratitude with all your senses,  and let this gratitude grow and expand as it fills your heart…

You may want to bring your hand or hands  to heart – as you sense the emanation and blossoming of gratitude in your body - -  feeling the spaciousness of gratitude opening  and expanding as you fill your heart space with this gratitude… opening and opening… spreading joy and warmth,  feeling the tender smile of gratitude and loving kindness  embrace you.. as you keep generating this feeling of deep gratitude , joy,

Recalling the many gifts in your life – some of which we take for granted : the gift of life itself, the gifts of mother earth and all the beings of the earth, the sun and moon the stars and waters and air we breathe, the changing of the seasons….filling our selves with gratitude and wonder for all these mysteries and wonders of life great and small…

And as we expand our gratitude, reflecting upon all the thousands of people across the globe, those we know and do not know whose work each day serves others….

Pause

Grateful For the laughter of children and delight of curiosity and discovery

For the tenderness of love and the touch of a loving hand….

Pause

Letting  these feelings of gratitude and joy and ease flow through you from your heart to your hands to your feet –  and then like a seed watered with sunshine growing up your legs into your torso, along your arms, up your shoulder and neck, to your face, and the very top of your head – carrying you upward into the sky into the clouds, and then flowing gently downward like a soft spring rain falling over you and through you – nourishing every cell in your body – as the flow continues gently downward from you head to  your heart to your hands to your  feet  - flwoing down into the earth  -nourishing the earth, nourishing all that grows, flowing from  the earth to the sea and back to the sky connecting all in the great circle of life…..

Pause.

Slowly bringing your awareness back into the body into your body

bringing this sense of connection, of gratitude, calm, joy and peace into the body,  into your heart space, and to all parts of your body

bathing yourself in the spacious peace and ease of gratitude and loving kindness….

Pause

Let us bask in this spaciousness

Pause

Breathing In / I smile to my whole body

Breathing Out / I give my body tranquility and peace

            Smiling to the body / tranquility

Breathing In / I feel joy

Breathing Out /I taste peace and happiness

            Joy / Peace and happiness

Breathing In / I am present

Breathing Out / I delight in the gift of this momen

            Present Moment / Wonderful Moment

Breathing In/ I am a vessel of love

Breathing out I am grateful

Pause   

Let us now join together and share  the ancient words of loving kindness: repeating after me, changing any of the words as is best and most meaningful to you, or just letting them wash over you. Giving ourselves the gift of loving kindness..

May I be free from suffering and distress

May I have comfort and ease

May I have joy and laughter

May I have a heart filled with gratitude and compassion

May I give and receive loving kindness with an ever open heart

May I be peace

Now calling to mind all peoples -near and far, those you know and do not know, across cultures and location – and to all beings and to mother earth  - to all who are suffering and in need of healing in so many ways – and to all who give and serve others each day …

Sending out your  gratitude, love and compassion, sharing your gratitude, love,  and compassion with all beings: 

May all beings be free from suffering and distress

May all beings have comfort and ease

May we all have joy and laughter

May we all have  hearts filled with gratitude and  compassion

May we all give and receive loving kindness

May we all be peace

BELL

Let your eyes open or lift your gaze, wiggle your hands or your toes, smile.. Send yourself a message of love and gratitude for giving yourself this gift of time and loving kindness

Thank you for practicing with me and one another!

Thank you for this gift of practice together and being present with each other…..May your day be just the day you need and may your day be filled with mindfulness …

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