Gratitude meditation helps people to perceive all the positive aspects of life in order to find peace and serenity.
Probably each of us has heard that we should be grateful and that it is a good thing. We can often find texts that say that every day we should start by writing down a few things for which we are grateful.
In general, everyone has had a problem understanding why this is important, and besides, we don’t know how to feel gratitude for something.
Gratitude is a magical virtue that revitalizes our relationship with the things, beings, and qualities we possess.
Gratitude is responsible for our happiness and success, because by focusing on all that we can be grateful for according to the laws of nature, we attract even more of what we can be grateful for.
Gratitude is the feeling that we are grateful for the different things we already have. These can be all sorts of things, such as:
- Gratitude for someone who does us good
- Gratitude that nothing bad happens to us is
- Gratitude for doing a certain job
- Gratitude for having children, friends and emotional partners
- many other things
The Gratitude Meditation
Gratitude draws our attention to the present, which is the only place where miracles can happen.
Regardless of who gratitude is directed at some point, it develops through practice.
If you not only limit gratitude to kindness, but also show it in times of need, you can let gratitude grow unhindered within you and spend your time rejoicing instead of complaining.
The ability to appreciate his surroundings and current events and to thank God for them brings peace and happiness to man.
If you are not satisfied with your life and complain about the impermanence of life, gratitude meditation will fundamentally change your beliefs.
Gratitude meditations help people to perceive all the positive aspects of life, to find peace and serenity.
The ability to express sincere gratitude for everything that happens in life gives a person inner confidence and motivates him to new achievements.
A person acquires the ability to rejoice in insignificant events and to see advantages in negative facts. This eliminates the negativity.
Daily practice of gratitude meditation leads to positive results:
- the quality of life increases;
- set goals are more easily achieved;
- a way out of a difficult situation is quickly found;
- the emotional background is smoothed;
- resistance to stress is growing;
- Depression and apathy are gone forever;
- the ability to find the positive in unpleasant situations is acquired;
- communication with others brings joy, ease and satisfaction;
- the realization that you have to live in the here and now.
We will talk in more detail about the benefits of this gratitude meditation later.
Being grateful – why is this so important and what to be grateful for
Different techniques of gratitude meditation
Gratitude is not primarily an attitude towards certain people, but an attitude of man towards the whole world. (Talidari)
When we are grateful, we send a message to the universe that we are rich and content. The universe reciprocates this like a huge echo with even more abundance and wealth or even more reasons to be grateful.
A magical and beautiful cycle, isn’t it? How is gratitude meditation performed?
It is not difficult to practice this meditation. Just follow the following techniques and you will successfully master the gratitude meditation.
1. Water flow
The simplest gratitude meditation is water flow and requires the least amount of time. One chooses a comfortable position and concentrates on inhaling and exhaling.
Deep and even breathing should be continued for a few minutes. Then you need to release the muscle tension and relax to the maximum.
Imagine you are standing aon the shores of a quiet lake, imagine the vastness of the lake and the surface of the water and feel the absolute tranquility.
After peace has settled in your soul, Start God to give thanks for your life, your destiny and everything you have.
Don’t forget to thank in spirit all the people who were once close to you and who are now present in your life.
2. Gratitude Diary
The second gratitude meditation technique, gratitude diary, aims to remember the pleasant moments of life, the ability to perceive the beauty in everyday life.
Experts recommend that you write down all the events for which you are grateful to the universe in a notebook every day before bedtime.
Focus on the past day and try to relive all the beautiful moments mentally. You must include at least 5 items on the list.
After that, you should do an evening gratitude meditation. In the morning you should read again everything for which you were grateful yesterday.
The morning practice of gratitude meditation will set you in a positive mood for the day ahead.
3. Gratitude in silence
The following gratitude meditation technique includes both of the previous techniques. It is called gratitude in silence.
To do this, you must first write down about 7–10 events in a secluded place for which you are grateful to fate. Then it is recommended to sit on a chair or on the floor in the lotus seat.
Stretch your shoulders and your back should not be tense. Keep your head upright. Cross the arms in your lap, close your eyes and completely relax all your muscles.
Then you feel your body fill with rest. Then focus on your deep, even breathing.
Once your breathing is in balance, focus on your gratitude. Say out loud everything you are grateful to God for.
4. Be grateful!
There is an effective technique to be grateful to the universe. Collect in spirit all your feelings in a golden ball and send them into space.
In this way, you can attract cosmic energy. Feel the ball that has received your love and gratitude expand and fill the whole space around you.
This powerful energy of the universe envelops you and your loved ones. Thank God from the bottom of my heart for all that you have at this moment.
At the end of the gratitude meditation, you should sit still and try to enjoy the feeling of complete peace and happiness.
Man comes into harmony with the universe and himself. At the end of the gratitude meditation, it is necessary to say words of gratitude to the universe once again.
It is recommended to do gratitude meditation in bed before falling asleep.
It is necessary to take a comfortable position, close your eyes, relax all muscles and focus on the breathing process.
Then you have to imagine lying next to a magical river whose rapid flow you can clearly feel.
First of all, thank your parents, other family members, friends and colleagues in your thoughts. Then it is worth thanking God for everything that happened to you in the past day.
Thought stop: Stop with negative thoughts
Tips for performing gratitude meditation
- Focus on the pleasant moments of the day: waking up to birdsong, warm rain, the scent of blooming lilac, receiving a pleasant message, a planned professional advancement, a visit to an interesting museum, a delicious dinner with friends;
- Think about what gives you joy, what you desire most in life, and what you would easily give up forever;
- Discover positive moments in an unpleasant situation that has occurred and consider whether it can turn in the right direction.
The technique of gratitude meditation does not take much time, but it is very effective. There are some secrets that can help you achieve maximum impact.
It is important to find a quiet and comfortable place to meditate. It is necessary to block all background noise. Use headphones that play a light, gentle melody.
You should wear comfortable clothes that do not affect the bodyt restricts. Seeing yourself in favorite clothes and comfortable shoes gives a person serenity and self-confidence.
You need to show your refreshed face with a beautiful hairstyle. In this case, all your movements will gain in determination and self-confidence. You yourself immediately begin to feel wisdom and wisdom.
Sit or lie down comfortably. Relax each muscle, take a deep breath and exhale for a few minutes. In these moments, imagine that you are on the riverbank.
Imagine breathing in fresh, cool air and watching the flow of the river. During gratitude meditation, it is important to feel deep gratitude to the surrounding landscape, everyday life, relatives and friends.
When performing gratitude meditation, one must not neglect even the smallest joy and pleasant little things. You have to be grateful for every minute of your life.
Learn to enjoy everything: on a new day, on a roof over your head, on a delicious meal, on a refreshing morning coffee, on chirping birds, on beautiful weather, on the greenery around the house, on every small stream, on communication with people.
Here are 7 proven benefits of gratitude meditation:
Gratitude meditation has really great benefits, and these are some that are scientifically proven:
1. Gratitude meditation opens the door to more relationships
According to a London study published in 2014, not only a kind thank you, but also showing gratitude can help you make new friends.
The study showed that thanking a new acquaintance increases the likelihood of entering into a lasting relationship.
So whether we thank a stranger for holding the door open for us, or we send a thank you letter to a colleague who helped us with a project, acknowledging other people’s contribution can open up new possibilities.
2. Gratitude meditation improves physical health
According to a study published in 2012, grateful people have less pain and feel healthier than others. Not surprisingly, grateful people also pay more attention to their health. They exercise more and are more likely to go to regular check-ups, which is likely to contribute to a longer life expectancy.
3. Gratitude Meditation Improves Mental Health
Gratitude reduces many toxic emotions, from envy and anger to frustration and regret. Many studies confirm that gratitude effectively increases happiness and reduces depression.
4. Gratitude meditation increases empathy and decreases aggression
According to a 2012 study by the University of Kentucky, grateful people are more likely to behave compassionately, even when others behave worse.
Study participants who scored higher on the gratitude scale were less inclined to take revenge on others, even if they received negative comments.
They showed more sensitivity and empathy for others and less desire for revenge.
5. Gratitude Meditation Improves Sleep
Grateful people sleep better. According to a 2011 study published in the journal Applied Psychology: Health and Well-Being, writing in a gratitude journal improves sleep.
If you only take 15 minutes to write down feelings of gratitude before bed, you will sleep better and longer.
6. Gratitude meditation strengthens self-esteem.
A 2014 London study showed that gratitude boosts athletes’ self-esteem, which is necessary for optimal performance.
Other studies have shown that gratitude reduces social comparisons.
Instead of getting angry with people who have more money or better jobs, which is an important factor in reducing self-esteem, grateful people can value the achievements of others.
7. Gratitude Meditation Increases Mental Strength
Years of research have shown that gratitude not only reduces stress, but can also play an important role in overcoming trauma.
A 2006 neuroscience study found that Vietnam War veterans who showed higher levels of gratitude were less likely to develop PTSD.
The same study showed that gratitude is a was an important factor in resilience after the terrorist attacks of 11 September.
Recognizing what one can be grateful for, even in the worst moments, promotes resilience to all the adversities of life.
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Gratitude meditation as an escape from the ego
Philosophers and sages from all spiritual traditions have always taught that cultivating gratitude is the key to a deeper level of happiness, fulfillment, and well-being.
Many scientific studies have found that people who consciously focus on gratitude experience greater emotional well-being and better physical health than people who do not have this need and habit.
If you crave more happiness, joy, and energy, gratitude is obviously an important quality to cultivate.
The fullness of the heart takes us from fear and the limitations of the mind to expansion and love. When we value something, our ego takes a back seat and we automatically connect with our soul.
Gratitude draws our attention to the present, which is the only place where miracles can happen. Here are some effective gratitude exercises you should try:
Keep a gratitude journal
This exercise will help us find more meaning and joy in our lives and will make you take a closer look at all the little things that enrich your life and bring you joy.
You can write in your journal before you go to bed, in the morning after waking up, or just before meditation.
The time of day does not matter; It is important that you take a few moments from time to time to consciously focus your mind on your benefits.
Write a thank you card
Make a list of at least five people who have a big impact on your life.
Select a person and write a thank you card expressing your gratitude for all the benefits you’ve received from that person. If possible, send the thank you letter personally.
We can also say thank you verbally, but the written word is often much more effective because someone has taken the time to write down their gratitude.
The written word can also be read and preserved again, creating joy and love that will continue to spread into the universe.
A walk with gratitude
This is a very useful exercise when you feel broken or full of stress and worry.
Take 20 minutes and walk through your neighborhood, through the park, around your office, or somewhere in nature.
During your walk, think about the many things you are grateful for. Breathe in, pause, and be grateful for the air that fills your lungs and allows you to live.
Pay attention to your senses! Everything you see, hear, feel, smell – and see how many things you already have to be grateful for. This way, you can change your mood and open yourself up to the influx of abundance that always surrounds you.
Find gratitude in your environment
It’s so easy to take things for granted when you see them every day. Look around and write down what you see.
Whether it’s in the office, in the bedroom, or in the park, use your powers of observation and mindfulness to truly appreciate everyone around you.
This is also a good exercise while traveling or on vacation, as it will help you enjoy these experiences. Be as grateful for ordinary moments as for extraordinary ones.
It could have been worse
In times of crisis, remember that the situation could have been even worse. Thanks to the negative consequences that you have avoided or prevented, you prevent yourself from getting into a negative emotional spiral.
The bottom line is that gratitude is an immense force that we can use to spread happiness, build loving relationships, and even improve health. When people are valued, they are better off.
We all have the ability and opportunity to cultivate gratitude. Instead of complaining about the things you think you deserve, take a moment to focus on what you have.
To develop a grateful attitudeis one of the easiest ways to improve your life satisfaction.
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