Today’s practice
Gratitude
7 min, guided by Sean Fargo
Today we practice gratitude. Not as denial of what is hard, but as a question: can I also see what is supportive, true, and good, alongside it?
In your day
Naming one thing you genuinely appreciate today, even a small one: warm water, a kind text, a quiet minute.
From Sean
Gratitude tends to arrive on its own when we are truly present and have softened the sense of control a little. As far as I know, none of us asked to be here. To be breathing, relatively safe, relatively cared for, and awake to the wonder of it brings a kind of humility, and a feeling of being connected.
A question to carry
What happens in the body when you feel appreciation?
Saved on this device only, and kept for all 28 days.
A few lines, for whatever they are worth
I did not earn this breath.
It arrived
the way morning does,
without asking
what I had done to deserve it.
If you want more today
- Script: Gratitude - Appreciating the Simple Things (PDF), to read aloud for yourself or someone else.
- Workshop: Rick Hanson on opening to happiness and joy, about an hour, for when you have it.
- Podcast: A Treasured Moment a Gratitude Meditation with Sean Fargo, for the drive or the walk.
Read the practice as text
Transcription
Let’s begin by taking a moment to allow your body to settle.
Find a comfortable position that allows your spine to be long but with a natural curve in the low back.
You can close your eyes or keep them open with a soft gaze downward with your feet in front of you.
Let the belly and shoulders relax (5 seconds).
Today I’ll guide you through a one complete cycle of breath practice.Before we start, take a full breath in (2 seconds)
and a long breath out (5 seconds).
Now allow the breath to find its natural rhythm, in and out (2 seconds).
I’ll share the instructions and when the time is right you can apply them to bring your full attention to one complete cycle of breath (2 seconds).
First, notice when the inhale begins, how it continues, and when it ends (2 seconds).
Then, notice when the exhale begins, how it continues, when it ends, and whether there is a brief pause before the inhale begins again (5 seconds).
On the next inhale and exhale, use your full attention like this, to follow one complete cycle of breath, completing this practice (5 seconds)
*ding* (20 seconds).
Integrated Practice:
Write for 2 full minutes on each prompt below. Once you’ve finished, take a minute to reread what you wrote and reflect.
Reflection Questions:
What I noticed from this week’s practice was…Things that will help me stay focused on my practice next week are…
Your progress
Day by day. No streak to protect.
Kept on this device. A missed day is part of the practice: pick up where you are.
Daily by email
This is Day 7 of the 28-Day Mindfulness Challenge.
One short practice a day for four weeks, sent to your inbox each morning with the worksheet and a podcast episode to go with it. Free.