The following exercise by Lou Losbregato is designed to cultivate an experience of gratitude across four life domains.
Health,
Relationships,
Work or education,
And leisure.
Typically,
When we contemplate these different domains in our life,
Our attention is more often drawn to what's not going well or what needs to be improved upon.
The practice of gratitude,
One of the most powerful psychological interventions available to us,
Is a way of connecting with and savoring the goodness in life,
Something we may otherwise take for granted if left unnoticed and unappreciated.
This is not to discount or dismiss any hardships or suffering we endure,
But rather to acknowledge and integrate what's precious and valuable to our well-being.
Find a relatively comfortable position,
Either sitting or lying down,
Where you can be undisturbed for the next 12 to 15 minutes.
As a means of transitioning and settling into the exercise,
I invite you to bring your attention to your breathing for a moment,
Just simply noticing the in and out sensations as you inhale and exhale through your nose and or mouth.
We're going to dive into four broad life domains to see if we can find hidden treasures within each of them.
I'll offer a brief description of each domain,
Kind of like drawing a map,
And then ask certain questions to help guide you in the direction of possible treasures.
Now,
Along the way,
Pirates in the form of judgmental,
Pessimistic,
Or worrisome thoughts may attempt to sabotage your efforts in finding treasures.
It's normal for such thoughts to arise when we're gravitating towards goodness,
Because our mind wants to ensure that we're not turning a blind eye to what could potentially harm us.
Yet,
To let these pirates hook us during the meditation will mean missing some of the hidden treasures.
So,
If such thoughts show up,
See if you can unhook and then bring your attention back to the map.
The first domain we'll explore is health,
Which can include aspects of your mental,
Physical,
And spiritual health.
While there may be ways that you'd like to improve upon your health or wish for things to be different,
I'm inviting you to consider the ways in which your health has already and continues to serve you.
What has your body allowed you to do and experience in your life?
How have you benefited from your body's movements and abilities?
Getting a bit more focused,
What have your hands or feet allowed you to do since you woke up today?
With respect to mental health,
What does your mind allow you to do and experience in your life?
While our mind can undoubtedly trip us up sometimes,
There are many ways that it can be helpful.
Have you benefited from its ability to imagine,
To learn,
Or to derive meaning?
What has your mind done for you today?
And if you see yourself as part of or in relation to something larger beyond your physical self,
However you might define or experience that,
How has this spiritual connection benefited you in your life?
How has it contributed to your well-being?
Take a moment to savor some of this goodness you've experienced in your physical,
Mental,
And or spiritual health.
We'll now turn towards the domain of relationships,
Which can include intimate partners,
Family,
Friends,
Colleagues,
And acquaintances.
Once again,
While you may have experienced painful interpersonal circumstances,
I'm inviting you to consider how your life has been enriched by your relationships with others.
What are the qualities or values of your interactions that have been most enriching?
Is it love,
Support,
Humor,
Fun,
Or something else?
And if you were to zoom in on one particular relationship,
Whether it be with an intimate partner,
A child,
Sibling,
Parent,
Other family member or friend,
How has your connection with this person added meaning and fulfillment to your life?
Added meaning and fulfillment to your life.
Take a moment to savor some of this goodness you've experienced in the context of relationships.
See if you can let its significance sink in.
For the next domain,
You can choose whether to focus on work or education,
Depending upon what's most relevant to you.
Work can include occupation,
As well as volunteering and other forms of unpaid work.
Education can include formal or institutionalized education,
As well as any traditional education.
Education can include training or skills development.
Even if you've encountered any stressful challenges,
Setbacks,
Or disappointments along the way,
How has this domain of work or education benefited you or your life?
In what ways has work or education contributed to your personal growth?
What's one thing you've learned that has been useful?
Take a moment to savor some of this goodness you've experienced in work or education,
Acknowledging what part of it you're grateful for.
Our fourth and final domain is leisure,
Encompassing both recreation and relaxation.
This includes any hobbies,
Recreational interests,
Vacations,
Travel,
Or relaxing activities.
While you may notice your mind churning out shoulds,
Such as I should do more or less of this or that,
See if you can tap into how you've benefited from whatever experiences you've had in leisure.
What in this domain has been particularly nurturing or enjoyable for you?
Is it possible that recreation or relaxation has provided some meaningful balance to other parts of your life?
Take a moment to savor some of this goodness,
Perhaps by focusing on one particular form of leisure that you most appreciate.
As this exercise comes to a close,
I invite you to bring your attention back to your breath going in and out,
Noting how this fluid,
Often unconscious process keeps us alive from one moment to the next,
Allowing us to experience treasures of our own.
Within each of the life domains.
Going forward,
See if you can carry with you whatever gratitude you cultivated here today.
And more importantly,
See if you can find additional hidden treasures along the way.
