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Gratitude: Your Happiness Hack

In this meditation, we'll train our brain to experience fulfillment, right here and right now, without changing anything other than what we focus on.

Let's start by settling into a comfortable posture. This could be sitting, it could be lying down and it could be standing. So notice what feels most comfortable for you today. And whatever posture you're in, allow the body to be wakeful, but also relaxed. If it's comfortable, you can invite your eyes to close.

And we'll start by taking one deep breath together. In through the nose. And slowly out through the mouth. Inviting that jaw to soften and relax. Letting the shoulders be at ease.

As well as the hands and the belly. Eventually letting the breath fall into its natural rhythm. It doesn't need to be deep. Just letting ourselves breathe naturally. And we'll start by collecting our attention at the breath.

Notice all the many different directions that might be going in right now and just starting to reign it in, collecting that attention in one place, the inhale and the exhale. And since the theme of today's meditation is going to be about gratitude, let's start where it's most simple and fundamental. The breath. As you're doing your awareness of breath meditation, try to infuse your awareness with a quality of gratitude, of appreciation that this body is breathing you. You don't even need to do anything.

You just get to watch it breathing. So for this, there doesn't need to be a conscious listing of why you're grateful for the breath. Instead, let it just be a soft appreciation that's infused into your awareness as you attend to the breath. Try this out for a few moments. So now that we've started to warm up our gratitude engine, let's actively reflect on things in our life that we're grateful for.

So take a few moments to let your mind run wild, ruminate about all the wonderful things that might be there in your life that may be you don't always reflect on. People, things you have, relationships. Really, let your mind have fun with this. And if you get caught in a loop of, well, there's nothing to be grateful for in my life. And ask yourself the question.

If there were something I could be grateful for, what would it be? And let, let the sense of gratitude just permeate your whole body. Go ahead and give it a shot. Lastly before we close, take some time to reflect on what you're grateful for about yourself. Your character, who you are, who you appreciate yourself to be. If you could pick one or two things that you appreciate about yourself, what would those things be? Take a moment to tune into that.

Okay. So we'll start to reorient yourself back into the space. You can wiggle all your fingers and toes. Eventually allowing the eyes to open. Gratitude is one of my favorite happiness hacks.

So as you go throughout today, see if you can infuse it more into your life. Thank you for your practice and I'll talk to you soon. Take care.

Meditation

4.5

Gratitude: Your Happiness Hack

In this meditation, we'll train our brain to experience fulfillment, right here and right now, without changing anything other than what we focus on.

Duration

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

Let's start by settling into a comfortable posture. This could be sitting, it could be lying down and it could be standing. So notice what feels most comfortable for you today. And whatever posture you're in, allow the body to be wakeful, but also relaxed. If it's comfortable, you can invite your eyes to close.

And we'll start by taking one deep breath together. In through the nose. And slowly out through the mouth. Inviting that jaw to soften and relax. Letting the shoulders be at ease.

As well as the hands and the belly. Eventually letting the breath fall into its natural rhythm. It doesn't need to be deep. Just letting ourselves breathe naturally. And we'll start by collecting our attention at the breath.

Notice all the many different directions that might be going in right now and just starting to reign it in, collecting that attention in one place, the inhale and the exhale. And since the theme of today's meditation is going to be about gratitude, let's start where it's most simple and fundamental. The breath. As you're doing your awareness of breath meditation, try to infuse your awareness with a quality of gratitude, of appreciation that this body is breathing you. You don't even need to do anything.

You just get to watch it breathing. So for this, there doesn't need to be a conscious listing of why you're grateful for the breath. Instead, let it just be a soft appreciation that's infused into your awareness as you attend to the breath. Try this out for a few moments. So now that we've started to warm up our gratitude engine, let's actively reflect on things in our life that we're grateful for.

So take a few moments to let your mind run wild, ruminate about all the wonderful things that might be there in your life that may be you don't always reflect on. People, things you have, relationships. Really, let your mind have fun with this. And if you get caught in a loop of, well, there's nothing to be grateful for in my life. And ask yourself the question.

If there were something I could be grateful for, what would it be? And let, let the sense of gratitude just permeate your whole body. Go ahead and give it a shot. Lastly before we close, take some time to reflect on what you're grateful for about yourself. Your character, who you are, who you appreciate yourself to be. If you could pick one or two things that you appreciate about yourself, what would those things be? Take a moment to tune into that.

Okay. So we'll start to reorient yourself back into the space. You can wiggle all your fingers and toes. Eventually allowing the eyes to open. Gratitude is one of my favorite happiness hacks.

So as you go throughout today, see if you can infuse it more into your life. Thank you for your practice and I'll talk to you soon. Take care.

Meditation

4.5

Duration

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