Gratitude Meditation

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Article by Ashwita Goel, Reiki Master

Deep, honest gratitude brings about shifts in our energies, enabling us to witness the miracles in our lives that we’ve otherwise taken for granted. We have plenty to be grateful for – difficult situations in our lives that helped us grow and heal, loved ones that stand by us, food on the table, a roof over our head, and so much more. This meditation focusses on the things we usually take for granted.

It is a good idea to practice this meditation in a park or garden, if possible. We use a few objects in this meditation. It is ok if you don’t have one or more of these things, you can imagine them in that case.

You will need:

  • A candle/ earthen lamp
  • A glass of drinking water
  • An empty bowl
  • A small bowl with grains in it
  • A flower

The Meditation

Close your eyes, and take a few deep breaths. Allow your whole body to relax. As you take these deep breaths, become aware of the air entering your nostrils and traveling inward. Allow yourself to become aware of the magic in being alive. You can breathe. Isn’t that such a wonderful thing?

Now, become aware of your physical body. Start with the flaws. Become aware of the flaws, but don’t react to them, merely observe.

Shift your attention to your skeletal system now, starting with the spine, which is supporting you and helping you stand. Your bones, giving you the strength and power. Feel the gratitude.

Next, thank your muscles and all the organs, for taking so much care of the body and working continuously from year to year.

Bring your attention to the outer layer of your body now. The skin protects us from microbes and the elements, and helps regulate body temperature. It is the largest organ of our body.

Next, become aware of the sensations you are experiencing. What a wonderful thing it is, to be able to experience touch!

Gratitude Meditation

Think of your favourite food. What a gift, to be able to taste it.

Become aware of the sounds you can hear. What a miracle it is, that a physical phenomenon makes vibrations that we perceive as sound!

Now, slowly open your eyes, and look around. Do you realise that no other animal can see the way humans do? What a wonder of nature it is, that we can see.

Pick up that flower, and smell it. Enjoy your capacity to smell.

Touch the grains with your fingertips. Be grateful for the food life has provided. It took someone a lot of toil in harsh conditions, to grow these grains. When you feel the gratitude towards these people, allow a huge flood of love to flow out through your heart to all the farmers on earth, and all the other people who play an invisible role in our lives.

Feel the sensation of the air entering your nostrils. The air we breathe is such a blessing.

Become aware of the solidity of the ground on which you sit. The earth has supported and nourished us for centuries, and continues to do so, without asking for anything. Place your hands on the ground, sending love back to Gaia.

Pick up the glass of water now. Think of all the rivers, the oceans, the clouds and the rain. And then drink this water, aware of it passing through your throat. Feel the gratitude.

Now hold the empty bowl in your palms. The space, the lack in our lives is so important. It is part of the five elements, and makes room for silence, for spaciousness in our lives. Become aware of everything that is missing in your life, and thank that void for keeping your life in balance.

Lastly, rest your gaze on the flame. Allow yourself to go beyond this game of light and dark, to that space where light has no opposite. If you like you can continue to look at the flame, or close your eyes and slip into meditation for some more time.

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Ashwita Goel
Ashwita Goel

Having learned Meditation as a child, Ashwita incorporated Reiki into her life during her early teens. After a decade of witnessing the magic Reiki, she felt compelled to take up Reiki professionally, and ended her corporate career in 2007, taking up Reiki full-time. She eventually incorporated EFT, hypnotherapy and past life therapy into her work. Apart from her healing work, she teaches Reiki and meditation, and her book ‘Healing Through Reiki’ is available on Amazon. You can connect with her through Facebook https://www.facebook.com/Reiki.Bangalore,
her website http://www.reiki-bangalore.com/ or visit her blog http://www.ashwita.com/zen/.

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