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Essential Gratitude Meditation

by timetospa November 19, 2008
Essential Gratitude Meditation

Ylang Ylang and Sandalwood are great meditation aids. In honor of Thanksgiving here is a silent mantra to help evoke feelings of gratitude and make you realize just how lucky you are. Do this every day for a week and see how transformative it is.

Firstly, light your candles, incense or essential oil burners. Ensure there will be no disruptions – turn your phone off, dim the lights. Turn down the A/C so you do not get cold. Sit on a cushion, preferably with your legs crossed in the lotus or half lotus position. If you need to support your back, then lean on a wall or sit on a chair instead.

Recite your mantra to the rhythm of your breath. The breathing exercise will help you focus the mind and eliminate mindless chatter so that you can concentrate on all the things you are grateful for! Simply breathe in for a count of 4 and out for a count of 8. Repeat 10 times, very slowly, breathing in and out.

After 10 times, when you breathe in for a count of 4, hold for a count of 16 and breathe out for a count of 8. Repeat again 10 times.

Keeping with this rhythm, every time you breathe in, say the words “I feel thankful for this moment.” When you hold your breath, repeat the words, “I send thanks to (example) the air I breathe, the sun that shines, my daughter, my coffee this morning, my hands, eyes, legs etc.” As you exhale say “I am thankful for this moment.” You can of course ad-lib. Say it your own way.

There is no limit to how long you should do this for – but for starters, try 15 minutes a day. If you miss a day, then just continue the next day as normal. When you are repeating what you are thankful for, you can keep the list the same, or change the list. You can also try doing 15 minutes in the morning and 15 minutes at night. It’s a great way to fall asleep – basking in thanks.


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