A Gratitude Practice – for the Evening
1. Sit comfortably, take a few mindful breaths, and centre yourself.
2. Reflect on any challenging times, people, situations, or news from the day. Recall anything you regret doing or not doing, and notice the thoughts, feelings, and physical sensations that arise as you recount this experience (or experiences).
3. Breathe in and know it is life itself that enters you. Let this life-breath bring healing, forgiveness, and love to the raw or tender places in you. Exhale and release any residual “negativity” from the day.
4. Reflect on the joys of the day: good news, meaningful conversations and encounters, work well done, blessings received. Notice the thoughts, feelings, and physical sensations that arise as you recount these moments.
5. Breathe in, knowing it is life itself that enters you. Allow this life-breath to inspire your gratitude for everything – challenge and blessing. Breathe out gratitude for the gift of the day, and allow the love, forgiveness, healing, blessing, and grace that you have received pour through you and out into the world and all those around you.
6. Express your gratitude to the Author of Life. You might do this through prayer, contemplation, writing, chanting/ singing, dancing, or drawing/painting. Offer something back in appreciation for the life you’ve been given. A silent thank you can be enough.
Going Beyond Words: 10 Practices for Spiritual Unfolding
by Lois Huey-Heck. Copyright © 2010 Lois Huey-Heck,
Wood Lake Publishing Inc. Used by permission.