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Cultivating Joy & Gratitude

We explore the importance of intentional living, of waking up out of autopilot and ‘taking the steering wheel’ of our attention again.

So just settling into your meditation posture for today's practice. Allowing the eyes to lightly close. And as a support to arriving here and now a little more fully, just taking three deep, slow, full breaths. So breathing in. And breathing out.

Two more breaths like that in your own time. And at the end of the next exhale, just relaxing any control of the breath. And let the breath settle into its own natural rhythm. And now inviting you to begin paying attention to anything that's pleasant or enjoyable in your present moment experience. So really keeping a focus grounded in your immediate senses.

So maybe you can notice something like that your body is warm and that's pleasant. Maybe your belly is soft and that's pleasant. Maybe there's pleasant sounds around you. So scanning through your present moment experience in this way and being attentive to both the very subtle pleasant experiences, as well as those that are more obvious. You might notice things like the touch of fabric against skin.

Maybe the texture feels good. Or, maybe there's an absence of hunger and that's pleasant. So just keep scanning your experience. Enjoying, appreciating, and dwelling in anything that's here that's pleasant. And if you find it difficult to find anything pleasant, there's no need to worry or judge yourself.

Just bringing a kind and accepting awareness to whatever's happening for you. And if the mind wanders off, just gently guiding it back. So appreciating and enjoying everything that's here that's pleasant. And we can have such a strong tendency to overlook what we already have in search of something different or something more. And we can be so prone to rushing through our moments instead of really living them.

And we can also fixate on our problems and difficulties and miss the beauty of what's right in front of our eyes. So by cultivating this ability to pay attention to the pleasant aspects of our lives, we can have a richer, fuller and more meaningful life, even if we're also living with pain illness or difficulty of some kind. So today, see if you can take this appreciative awareness, this habit of noticing the good, the pleasant and the enjoyable things with you into the rest of your day. So as the practice now draws to a close, just taking a deep breath in. And as you breathe out, beginning to wriggle fingers and toes.

And notice how your mind and body feel after taking this time for meditation. And when you're ready, opening the eyes.

Meditation

4.7

Cultivating Joy & Gratitude

We explore the importance of intentional living, of waking up out of autopilot and ‘taking the steering wheel’ of our attention again.

Duration

Your default time is based on your progress and is changed automatically as you practice.

So just settling into your meditation posture for today's practice. Allowing the eyes to lightly close. And as a support to arriving here and now a little more fully, just taking three deep, slow, full breaths. So breathing in. And breathing out.

Two more breaths like that in your own time. And at the end of the next exhale, just relaxing any control of the breath. And let the breath settle into its own natural rhythm. And now inviting you to begin paying attention to anything that's pleasant or enjoyable in your present moment experience. So really keeping a focus grounded in your immediate senses.

So maybe you can notice something like that your body is warm and that's pleasant. Maybe your belly is soft and that's pleasant. Maybe there's pleasant sounds around you. So scanning through your present moment experience in this way and being attentive to both the very subtle pleasant experiences, as well as those that are more obvious. You might notice things like the touch of fabric against skin.

Maybe the texture feels good. Or, maybe there's an absence of hunger and that's pleasant. So just keep scanning your experience. Enjoying, appreciating, and dwelling in anything that's here that's pleasant. And if you find it difficult to find anything pleasant, there's no need to worry or judge yourself.

Just bringing a kind and accepting awareness to whatever's happening for you. And if the mind wanders off, just gently guiding it back. So appreciating and enjoying everything that's here that's pleasant. And we can have such a strong tendency to overlook what we already have in search of something different or something more. And we can be so prone to rushing through our moments instead of really living them.

And we can also fixate on our problems and difficulties and miss the beauty of what's right in front of our eyes. So by cultivating this ability to pay attention to the pleasant aspects of our lives, we can have a richer, fuller and more meaningful life, even if we're also living with pain illness or difficulty of some kind. So today, see if you can take this appreciative awareness, this habit of noticing the good, the pleasant and the enjoyable things with you into the rest of your day. So as the practice now draws to a close, just taking a deep breath in. And as you breathe out, beginning to wriggle fingers and toes.

And notice how your mind and body feel after taking this time for meditation. And when you're ready, opening the eyes.

Meditation

4.7

Duration

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