Welcome to Wonder Ball.
How are you doing?
This is day 23 of our Mindfulness in Isolation course.
Today we're going to do a gratitude meditation.
Using the things we have around us.
Gratitude is a great way to boost your wellness.
Studies have shown that even very short gratitude practices can reduce depression and improve sleep.
Here's why.
The simple act of taking time to be grateful releases dopamine and serotonin in the brain.
These are powerful feel good chemicals.
This is the immediate effect.
But over time,
Breaking down into the regular gratitude practice can rewire the brain to make us more resilient to pain,
To strong emotions and it can even improve immunity.
Even in these crazy times most of us won't have to look far to find something to be grateful for.
Start with a big deep breath.
And then cast your eyes around.
And rest your gaze on an object that makes you feel good.
It could be a pot plant quietly filling your room with oxygen.
Or a special object.
Maybe it's something quite ordinary like a tea cup or a pair of socks.
Hold it in your hands if you like.
At least give it your full attention.
Now take a minute to be grateful for this object.
Make a list in your mind of all the things this object makes possible.
Can you feel a small surge of dopamine?
A good feeling?
See if it works.
See if it works.
Let's keep going.
It's time to bring to mind a person you are grateful for.
Maybe they're with you now.
Or maybe they're far away.
Maybe they've helped you recently.
Or at some time in your past.
Maybe it was the smiling supermarket worker who continues to show up every day so that you can keep your pantry full.
Have you got a picture of someone in your mind?
Okay.
Let's bring up a few specific thank yous for this person.
Thank you for being there.
Or thank you for loving me.
How many things can you think of to say thank you for?
How many things can you think of to say thank you for?
Good work.
Maybe today is a good day to let this person know how grateful you are to them.
If you can.
What else do you have to be grateful for today?
Think of at least three things.
You don't always have to be grateful just for the stuff that went right.
You can also be grateful for the things that didn't go wrong.
I didn't die today.
I didn't get hit by a bus.
My internet didn't fail.
How long is your list today?
Think about how you can make gratitude into an everyday practice.
Maybe before you pick up your phone in the morning.
Tell your partner three things you are grateful for.
Or take turns sharing gratitude when you tuck your kids into bed.
Or around the dinner table.
This little practice can make a big,
Big difference.
One day at a time.
Thanks for being here.
