Please find your comfortable and relaxed place and relaxed posture to practice.
Keep your back straight as much as you can.
Lovingly and kindly close your eyes.
Take a few peaceful breaths to relax your mind and body.
Breathe in peacefully,
Hold for a second and let it go.
Breathe in slowly,
Hold for a second,
Let it go slowly and softly.
Do it few times to relax your mind and body.
Relax your body from the top of your head to low of your toes and get comfortable with your posture,
Allows yourself to relax without worrying anything about future or past.
Just bring your attention to this peaceful and beautiful moment and mindfully listening to the sound of the singing bowl and concentrate your mind on it.
Today this peaceful and beautiful evening,
I would love to practice with you all Gratitude Meditation.
Before we start our practice,
Be grateful for this moment.
Be grateful for the opportunity,
Appreciate your qualities,
Appreciate your practice and appreciate your wonderful life with this beautiful teachings.
And appreciate you had a time to come and sit with you all.
You are here and practicing with us,
Being grateful.
So let's continue our Gratitude Meditation.
I'm simply inviting you all to visualize a person in your life who you appreciate and love.
We have many people who appreciate you most.
Imagine that everyone,
Imagine their faces or if you really want to think of one person especially visualize that person's face,
Who you appreciate and love,
Reflect on what you most appreciate about those people or one individual person,
How have they benefited you,
How they been generous to you,
Kind to you,
Attentive and caring for you,
Helpful to you,
Deeply and kindly observe those people or one individual person who you appreciate most and love most.
Let yourself feel your appreciation of them deeply and say to those people,
Feeling your gratitude,
Mentally whisper their name and say,
Thank you,
I'm grateful for you.
Imagine their faces and say it kindly and visualize they are receiving your grateful wishes,
Thoughts,
Feelings,
Feel a deepening of a sense of connection and warmth between the two of you.
I'm grateful for you.
I'm appreciating your support and kindness.
Now open your attention to other parts of your life.
Ask yourself,
What am I most grateful for?
What am I most grateful for?
Or ask,
What do I appreciate or love in this life?
What do I appreciate or love in this life?
Ask yourself,
It is your health,
Friends,
Family,
Your practice,
Your work,
Your home,
Where you live,
Others who have benefited you,
Experiences you have had as a different people,
Experiences or circumstances come to mind.
Take a few moments with each one,
Feel a sense of gratitude and sense how it feels in your body and heart and say to yourself,
I'm grateful for those moments,
People,
Supports.
I'm grateful for my life.
Now let go of any specific visualization and just feel the feelings of gratitude in your body and heart.
Notice how it feels,
The feelings of gratitude,
Gratefulness.
Have you ever had grateful feelings for your body?
Imagine that your body is working hard to stay ourself alive.
Your breath,
It is keep breathing.
Your lungs,
They are keep functioning to breathe,
To keep yourself alive.
Be grateful for your body,
Be grateful for your breath.
Feel the gratitude and appreciational thoughts,
Feelings towards your body and appreciate your physical wellness.
Appreciate and be grateful for your body and each part of your body.
Starting from head to toes,
They each have a different roles to make your day eventful.
Your brain is keep helping you to think wisely and understand right and understand what is wrong and it is helping you to understand the teachings and practices,
Your brain,
Your mind and your legs,
They are keep helping you to move to different locations and appreciate each part of your body.
Be grateful for your physical wellness.
Today in this moment,
You are listening and you are learning and you are practicing from different locations.
It is because of this technology.
Be grateful for the moment,
Be grateful for the technology and be grateful for our noble friendship.
Having those grateful thoughts,
Feelings,
Simply wish to yourself,
May I be well,
May I be happy,
May I be peaceful,
May I be well,
May I be happy,
May I be peaceful.
Try to be a loving and kind person to yourself.
May my loved ones be well,
May they be happy,
May they be peaceful.
Be grateful for your loved ones and send your loving thoughts.
May all the living beings be well,
May they be happy,
May they be peaceful.
May my difficult people be well,
May they be happy,
May they be peaceful.
Be grateful for them and think they are my teachers.
They are helping me to learn something.
You can change your posture anytime,
Whenever you want,
Be kind to your body.
Now slowly bring attention to your inside,
Your inner world.
Try to understand the nature of your mind.
Try to see your inner side.
You are the only one who can see your inside.
You can see your spiritual mind,
Your qualities,
Your skillful mind.
Be grateful for your qualities,
Beautiful mind,
Skillful mind.
Make sure to cultivate,
Develop those qualities continuously to help you,
To help this world to make a better place.
If you see your unskillful mind,
No need to worry.
If you see it,
It means you can fix your mind.
This practice will help you to develop your inner world.
Again be grateful for this moment,
Be grateful for the teachings.
Be grateful for your noble friendship.
Now please listen to the chanting lovingly and kindly.
While you are listening to the chanting,
Make a wish to yourself.
May you be well,
May you be happy,
May you be peaceful.
May you be well,
May you be happy,
May you be peaceful.
May you be well,
May you be happy,
May you be peaceful.
May you be well,
May you be happy,
May you be peaceful.
Bhavatu Sabha Mangalan Rakkantu Sabha Devata Sabha Dhamma Anubhavena Sada Svanthi Bhavantute Bhavatu Sabha Mangalan Rakkantu Sabha Devata Sabha Dhamma Anubhavena Sada Svanthi Bhavantute Please bring your hands together in front of your heart.
Make a wish to yourself to apply this practice every day,
At least 2-3 minutes.
May peace be with you,
May all the living beings be well,
Be happy,
Be peaceful.
Please open your eyes.
