Instructions: Slowly and deliberately read the following script. If you'd like, you can read the exercise's purpose before starting. Instructions are not read audibly in brackets [].
Purpose: We are all too frequently engrossed in our daily struggles. We become engrossed in the numerous obstacles we confront, and we frequently ignore the many things that are going well in our life. This is entirely appropriate. Gratitude practice allows us to appreciate and enjoy the little things in our daily life that we may take for granted.
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| As a thoughtful moment of gratitude | Photo by Elina Fairytale from Pexels |
Sit calmly with both feet on the ground and hands in your lap for the gratitude exercise. Allow yourself to sink into the chair and feel at ease. You can close your eyes or keep them open and concentrate on something in the room if you like.
Take note of your breath, both the inhale and the exhale, as well as the space in between. [Pause for many seconds.] Concentrate on breathing in relaxation and breathing out stress. Recognize how your body is experiencing right now [pause for a few moments.]
Now we'll practice a thankfulness chant. I am glad for fill in the blank, is the motto. Fill in the blanks with something or someone for which you are thankful. We'll say the mantra ten times, and each time, we'll ask you to think of something or someone different. "I am grateful for the trees outside my window," "I am grateful for the air that fills my lungs," and "I am grateful for my friends and family," for instance.
To begin, consider the following:
is something I am thankful for _____________. [Take a few moments to think about it.]
[Repeat the chant nine times more, pausing between each reading.]
Return your focus to your breathing, take a final deep inhale, slowly exhale, [pause], open your eyes, and consider how you are feeling right now.
Mindvalley Academy was used as a source for this.
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