– why you chose this topic
– how your belly, chest, and head each feel when you reflect on this topic
– the emotions that you can associate with these visceral feelings
– the positive or negative impact of any stories you believe in regarding this topic
– the consoling/humbling/inspiring fact that many others are feeling similarly about this topic as you
– how you will feel with increased awareness around this topic
– when you can apply increased mindfulness to this topic in your day-to-day life
Many mindfulness exercises are focused on simply being present in each and every moment of our lives. With basic techniques such as breath awareness, we can bring our attention to our lived experience. This is in direct opposition to our tendency to constantly attempt to escape the present, be it with thoughts of the past or a preoccupation with a future that’s yet to arrive.
These sorts of daily meditative exercises can do a lot to improve your sense of well-being and overall satisfaction with your life. However, there’s another powerful technique for dramatically increasing your overall level of fulfillment. This applies to every area of your daily life: your job, your relationships, your health, your financial picture, and virtually everything else. We’re talking about adopting a so-called gratitude practice.
Take a moment to consider: have you experienced feelings of gratitude today?
Gratitude is a truly remarkable thing. It brings all sorts of beneficial and positive emotions to the forefront of our minds: feelings of altruism, loving-kindness, appreciation, acceptance, and peace.
If you’re convinced that experiencing gratitude will be complicated or difficult, you can let go of those concerns. It’s actually quite simple, and we’ll walk you through the process in this free mindfulness exercise.
First, you’ll take a moment to consider all of the things you’re grateful for. This is a practice that’s worth adopting on an ongoing basis. Think about the things for which you feel gratitude, but which you tend to take for granted. For example, you might reflect on the fact that you’re fortunate enough to have a car that runs, a home to live in, good health that allows you to experience life, friends and family who love you, a dog or cat who greets you when you walk in the door, or any number of life’s other simple pleasures.
Next, we’ll teach you how to record and share these feelings. Take a look at the online worksheet on this page to learn more.
Step-by-step guidance for developing mindfulness for your health, relationships, career, meditation and more!
Discover the world's most popular mindfulness meditation scripts that make a positive impact on people's well-being.
Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]
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We are the Earth [Audio]