Day 7: Gratitude


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…


Opening Your Heart and Mind to Gratitude

  • I noticed that at first it was a little difficult for me to identify something I was grateful for. But as I settled in, things came to mind and I did experience the feeling of gratitude.

    To stay focused on my gratitude practice it would help for me to choose a specific time of day for reflection. Most likely in the evening. And write it down (mostly because I love journaling).

  • Gratitude is a great thing to be aware of in daily life and I am so glad I did this lesson and got reminded to think of the things that I am grateful for.

  • This week’s practice was still a bit new to me but I loved every day of it.
    Each meditation has taught me different methods on how to be more aware of my body, emotions and thoughts.

    Things that will help me stay focused this week are not judging myself for wandering in my thoughts and just kindly getting my focus back. And also applying what I learn through everyday life, not just during meditation.

  • I really enjoyed this meditation, so comforting to my soul. We have so much to be grateful for. Its the small things and moment to moment breathing that calms the soul.

  • What I am most aware of in my practice this week is that when I am tuning in to the present,I am more at peace with the present, and I find myself better able to be more open and accepting of the the parts of my life that are more vexing–negative behavior, on the part of others, and on my part also. I am no saint I am finding that my openness, acceptance, non-judgemental thinking, acceptance, and compassion are helping me make better choices on how to act towards others.

    the chief thing that will help me stay focused on my mindfulness practice this week is consistency. I have practiced each day of the challenge, but when I stick to my planned time– rather than squeezing it in, I have better sessions.

    Thank you for guiding this practice,


  • Thanks Sean. I am grateful for your bekerja itu in providing this free 28 day mindfulness practices. You are inspiring. ?

  • This lesson had so much benefit for me. It is really all where is starts, right? With Gratitude…Gratitude just for our existence.!

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