In this guided meditation, Kim Armstrong walks a simple exercise to expand your ability to increase gratitude in your everyday moments.
We often think of gratitude that it’s happening in response to “good” things, especially when those moments and events are important. New work, wind, great vacation. These high points can easily cause positive emotions, but daily gratitude practices are much deeper.
For example, what about epic and overt moments, small, emotionally neutral moments? What do you think of realizing, taking in, and consciously appreciating even the basics we do every day?
This week she will join Kim Armstrong, who leads the practice of gratitude visualization. This gentle meditation will induce you to shift your gaze inwards and discover frequently overlooked moments of joy and satisfaction that will interrupt your day. Kim leads you to visualize the warm embrace of morning coffee, the soft light of dawn, or the comfort of a familiar smile. By focusing on these simple yet profound experiences, we develop our ability to appreciate as we begin to realize that we can understand everything from the ordinary to the grandest.
Meditation to foster gratitude every day
This exercise can be done in the evening before going to bed. You can also look back on the day before and do that in the morning. Start by finding the comfortable posture of your choice. You can do this while sitting, standing, or lying down. Move your body and find something comfortable. Whenever you feel ready, take three breaths. Breathe through your nose and exhale through your nose and mouth. Take a relaxed breath. Close your mouth and breathe slowly through your nose. Then, go through either your nose or mouth. First, wait a moment this morning or the first time you wake up yesterday. Note one or two things you are grateful for or appreciate in the moment. Maybe it was your warm bed, or a pet or partner sleeping next to you. Then, you will move instantly after waking up. It’s something that comes to mind too. Insert the slippers, stretch a little and brush your teeth. Beware of this and tell yourself if you wish. Now, keep an eye on what you remember and keep moving until the morning. For example, the sounds of a loved one, the delicious taste of coffee or tea, a cozy robe, or your favorite outfit or socks. They can be very small. Next, consider the transition between home life and work life. You will realize you are grateful. When you’re digging into work, school, or caregiving, you keep moving on to the next stage of the day. Note that I appreciated the interactions with colleagues and loved ones: a little humor, a little laugh, a little lighter or simple. Move to noon and again flag for some simple moments and appreciation. This is your lunch preference and smell and focuses on all the steps and people involved in bringing this meal intentionally. Continue this way and experience the rest of the day. Thank you for quitting your job that day and arriving at home. In the evening, evening moments, comfortable meals and conversations, your favorite TV shows, and a pleasant drink. This can put your hands on your heart or give you a hug. These moments don’t have to be epic. This exercise is perfect when they are small but emotionally neutral. Usually, it’s a moment when you pass by it right away and never notice it at all. You can say thank you in your head or even loudly. Notice how spending your day in this way feels in your body. what’s happening? What is your experience? Inhale and close. It goes through your nose and out of your mouth. Thank you for participating today. I hope you enjoyed this gratitude practice.
Don’t miss meditation
Enter your email below to deliver new podcast episodes directly to your inbox! You can also gain insight from professional mindfulness teachers and exclusive deals on mindful shop products, events and more.
