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In this meditation session, Kim Armstrong guides you through a straightforward method to enhance your ability to feel gratitude in everyday experiences.
We often associate gratitude with significant events or “good” things, like landing a new job, receiving unexpected money, or enjoying a fantastic vacation. While these highlights can trigger positive feelings, a consistent gratitude practice can delve much deeper.
What about the everyday moments that may not seem grand or overtly joyful but are instead small and emotionally neutral? How does it feel to recognize and consciously appreciate the simple aspects of our daily lives?
This week, Kim Armstrong will lead a visualization practice focused on gratitude. This gentle meditation encourages you to look inward and uncover the frequently ignored moments of happiness and satisfaction in your day. Kim guides us to envision the comforting warmth of our morning coffee, the gentle light of dawn, or the reassurance of a familiar smile. By concentrating on these seemingly minor yet significant moments, we expand our capacity for gratitude, realizing that we can appreciate everything from the ordinary to the extraordinary.
A Meditation to Foster Daily Gratitude
- This meditation can be practiced in the evening before bedtime. Alternatively, you can do it in the morning by reflecting back on the previous day.
- Start by settling into a comfortable position. You can sit, stand, or lie down—find what feels best for you.
- When you are ready, take three deep breaths. Inhale through your nose and exhale through either your nose or mouth.
- Continue with a few relaxing breaths. Close your mouth and breathe in slowly through your nose, then exhale through either your nose or mouth.
- Begin by reflecting on a moment from this morning, or the morning before, when you first woke up. Identify one or two things you are thankful for from that moment, like your cozy bed or a pet or partner sleeping beside you.
- Next, think about the moment right after you woke up. It could be anything that comes to mind—slipping into your slippers, stretching a little, or brushing your teeth. Acknowledge this and repeat it to yourself, even out loud if you want.
- Continue moving through your morning, remembering things that stood out. For instance, the sound of loved ones, the delightful taste of your coffee or tea, your comfy robe, or favorite outfit or socks. They can be very small details.
- Think about the transition between home life and work life, noting something you appreciate from that moment.
- Proceed to the next part of your day—when you engaged in work, school, or caregiving. Identify something you appreciated in an interaction with a colleague or loved one: a bit of humor, laughter, or a moment of ease.
- As you reach midday, continue to note simple moments with gratitude. This could involve savoring the tastes and smells of your lunch, focusing on all the efforts and people that contributed to your meal.
- Carry on in this manner through the rest of your day: express gratitude for your purpose that day, for leaving work and getting home, for calming moments in the evening, such as a pleasant meal, engaging conversation, a favorite TV show, or a soothing drink.
- Remember, there’s no need for these reflections to be monumental. It’s perfectly fine if they are small or neutral moments that you might typically overlook. You can think or say Thank you.
- Pay attention to how it feels in your body as you reflect on your day. What sensations arise? How does the experience feel to you?
- Finish with a breath. Inhale through your nose and exhale through your mouth.
- Thank you for participating today. I hope you found value in this gratitude practice.
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