In today’s quick life, stopping to be still and thankful can feel like a rare treat. But, with our busy days, it is even more key to do these things. Meditation and gratitude are powerful ways to achieve inner piece, cut down on stress, and make a happy mind. This short book will show you how to fit both Meditation and Gratitude into your day, and give you tips, ideas, and easy sayings to make it better.
Why Meditate?
Meditation is an old way, going back many years, with links to different holy ways of life. But now, it is also seen as something anyone can do to be well. At its heart, it is about training your mind to focus and move your thoughts, which leads to a better sense of knowing and peace inside.
The Benefits of Meditation
The good things we get from Meditation are many and proven. Studies tell us that doing it often can:
- Reduce stress and anxiety
- Make better focus and mind power
- Make better feelings inside
- Make more self-knowing and inward looking
- Lead to better sleep
- Make more joy and happiness in life
Getting Started with Meditation
- Find a Quiet Spot: Pick a spot where you can be alone and comfy. This might be a small part of your house, a green park, or your work space when you take a break.
- Find a Comfortable Posture: Be comfy sitting or laying down. You can sit with your legs crossed on the ground, in a seat with your feet flat, or lay down straight.
- Focus on Your Breathing: Shut your eyes and breathe deeply. Notice how your breath feels going in and out of your body. Let your breath keep you in the now.
- Observe Your Thoughts: It’s normal to have thoughts as you sit quietly. Don’t push them away, just see them and softly come back to your breathing.
- Start with Short Sessions: Begin with a few minutes each day and slowly add more time as you feel better doing it.
Types of Meditation
There are many ways to meditate, each with its own focus and steps. Some well-known forms include:
- Mindfulness: Here, it’s about being fully in the now, without judging. This might mean focusing on how breathing feels, how your body feels, or sounds around you.
- Loving-Caring: This kind brings up love and warm feelings towards yourself and others. It often uses repeated kind words and picturing sending happy thoughts to you and others.
- Guided: This is when you follow a voice from a recording or live session from a teacher. It can help if you’re new or like having a set way.
- Visualisation: This way uses your mind’s eye to see images that make you calm, better, or grow. It can be picturing a calm place, somewhere that heals, or reaching a goal.
Mantras for Meditation – say this powerful words to you everyday and you will be amazed by the results.
“I am here now.”
“Each breath takes away tension.”
“My mind is calm, my heart is open.”
“I let go of worry, I welcome peace.”
“In quiet, I find power.”
“I am the still spot in the swirl.”
“I hear my inner voice’s truth.”
“I am strong and rooted.”
“I go with life’s flow.”
“Peace starts with me.”
Practicing Gratitude
Gratitude is the practice of knowing and appreciating the good things in your life, big or small. It’s changing your view from missing things to seeing what you have, making a feel of lots and happy.
The Benefits of Gratitude
Being thankful can lead to lots of body, mind, and social good things. Studies tell us gratitude can:
- Make more happy feelings
- Make the body better and fight off sickness
- Make stronger skills to get through hard times
- Make stronger ties to others
- Cut down on sad or worried feelings
- Make a happier view of life
Adding Gratitude to Your Day
- Keep a Gratitude Journal: Write three things you’re happy about each day. It could be easy joys like hot tea or a nice thing from a friend.
- Say Thank You: Tell people thank you in your life who make it better, from loved ones to work friends, or a person who helped you.
- Look at Things Mindfully: As you go through your day, stop to be happy for the beauty — the sun’s warmth, bird sounds, or bright nature.
- Gratitude Meditation Take time to sit and think on what you’re thankful for. Think of people, times, or things that fill you with thanks.
Mantras for Gratitude
“I am happy for the rich things in my life.”
“I see the little joys around me.”
“I pull in good with thanks.”
“My life is full of love and riches.”
“My heart overflows with joy.”
“I am happy for each thing I learn.”
“I find beauty and luck every minute.”
“I am full of thanks from deep inside.”
“I am open to all life’s gifts.”
“I pull in luck and lots.”
Combining Meditation and Gratitude
Meditation and gratitude work well together, making each other better. By doing both each day, you can make a deeper feel of peace and happy.
- Gratitude Meditation: Start your meditation by thinking on things you’re thankful for. Let the feel of thanks wash over you as you think on each good thing.
- Mindful Breathing: During your meditation, use breathing as a way to be thankful. With each breath in, think of something you’re thankful for, and let go of bad with each breath out.
- Loving-Kindness Meditation: Make your think times include thanks for others. See sending love and thanks to people in your life, wishing them joy and good.
- Gratitude Walks: Take your gratitude practice outside with a mindful walk. As you go, see the beauty around and say thanks quietly for the wonders of nature.
Conclusion
Practicing meditation and gratitude daily can really change how well you feel. By making time to still your mind, focus on present moment, and cultivate appreciation for life’s gifts, you can find more peace, joy, and a full life. Start small, keep at it, and see how these simple ways change how you see things and make your life rich.
True fullness is not in what we own, but in what we value.
Read also: Self-Love Meditation: A Simple Look into Loving Who You Are