December 15th, 2014

Writing, Reflection, Intention Day 5


The simple fact that we are alive and breathing is a gift. An attitude of gratitude is often the one single shift that can transform any experience.

I say thank you many times a day. Sometimes without connecting to the essence of the words or even looking the person I am thanking in the eye. I try to be as conscious of this as I can, but like many, my mind is distracted, I am multi-tasking, and I am saying these words on auto-pilot.

For our experience today:

What does gratitude mean to you?

What people, places, things, from 2014 are you grateful for?

Practice gratitude:

Today try creating a connection as you say thank you. Stop, breathe, look into a person’s eyes, say and feel the words.

Today try feeling gratitude for as much as possible. Say thank you to yourself and to the divine though out your day. Say thank you for every parking spot you find, every trip you make in your car that got you where you needed to go safely, your morning coffee, your warm, cozy sweater, your opportunity to practice yoga or exercise, your teachers, finding a pen when you need one, the food you eat, your children, family, pets, neighbors, co-workers, say thank you and feel it for as much as possible today.

A gratitude meditation:

Find a comfortable seat and connect to your breath. Relax your body, lengthen your spine. Begin to observe your breath. Now, equal the length of your inhales and exhales. You can count the breath if it is helpful, inhaling a count of four, exhaling a count of four.  Do this for a minute or more.

Next, bring to mind the essence of gratitude. Notice how it feels in your body. Bring the feeling of gratitude into you body. Feel thankful in your toes, your feet, your shins and calves. Grateful knees, thighs, hips, and glutes. The belly is soft, the breath is soft, receiving gratitude. Thankful stomach, liver, intestines. Breathe gratitude into your lungs. Grateful, full heart, throat, and neck. Fill the muscles of your face with gratitude. Notice how the corners of your mouth may even turn up a bit. Grateful teeth, nose, ears, eyes, eyelashes, and eyebrows. Feel thankful in every cell and fiber of your being, your bones, muscles, skin and hair. Allow gratitude to fill you from the bottoms of your feet all the way to the crown of your head.

Now sit for a moment in this space, full of thanks, full of love. Breathe into it and expand out from it.

Release the technique when ready, bring you hands to your heart center, bow your head to your hands, and with the fullness of the meditation, say and feel the words, “thank you.”


A gratitude practice:

Two options here kids:

The gratitude jar. At the end of your day, or throughout your day, write down at least one experience you are grateful for and slip it in the jar. I have always wanted to do this and am excited to start. I am planning on bringing my tiny humans into the practice with me, the world from the eyes of a three year old and a seven year old is truly filled with wonder and quite hilarious!

The second option is to write three things in your journal you are grateful for. This practice has always worked for me in the morning. It really helps to set the tone for my day, but feel free to do it whenever you can!!!

Have fun, smile, and spread the good vibes of genuine thanks today!!

with love, k



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