4.2 Mindfulness Grounding Exercise: Gratitude

Learning Objectives:

• To engage participants in a mindfulness practice and focus on here and now
• To support participants in appreciating the positive aspects of life and our interconnected beings

Materials: Mindfulness Bell

Time Required: 15 Minutes

Activities & Instructions

Setup:

Participants sit in a circle; co-facilitators sit across from each other. Facilitator invites participants to take part in a mindfulness grounding exercise by providing the instructions below in a gentle calming voice.

Instructions to Participants:

Facilitator says,

• “This morning I would like to invite you to do a mindfulness exercise to bring us to the present moment and to become centred. In this mindfulness exercise, I would invite you to get in touch with what you are grateful for.”
• “Sitting on your chair, find a comfortable position; keep your body relaxed and upright; sit slightly away from the back of the chair to allow your energy to flow through your body.”
• “Close your eyes gently if you feel comfortable. If you do not feel comfortable, lower your gaze and find a spot in front of you and focus there.”
• “Rest your hands on your lap; keep your feet slightly apart and rest them firmly on the floor. Notice any tension in your body – take a few breaths in and let the tension go.” (Pause 10 seconds)
• “Now, breathing in without any efforts, notice the sensation at your nostrils and in the small area above your upper lips, breathing out, notice the sensation in the same area.” (Pause 15 seconds)
• “Breathing in, notice the slightly cool air that enters you… breathing out, notice the slightly moist warm air that passes through your nostrils.” (Pause 15 seconds)
• “Breathing in, and breathing out – effortlessly – notice the sensation of your belly as you breathe in and out.” (Pause 30 seconds)
• “Now, just ask yourself gently – What am I grateful for? (Pause 10 seconds) Allow any images to enter your mind as you ask yourself gently – What am I grateful for?” (Pause 15 seconds)
• “Now I would guide you in connecting to different aspects of your connection to life. Bring into your mind’s eye one quality about you that you feel grateful for.” (Pause 15 seconds)
• “Now Bring into your mind’s eye one person or being in your life that you feel grateful for. (Pause 10 seconds) Bring into you mind’s eyes one quality that you appreciate in this person or being. (Pause 10 seconds) Send this person or being your loving-kindness energy from the centre of your heart.” (Pause 10 seconds)
• “Now bring into your mind’s eye one insight you have gained recently that you feel grateful for.” (Pause 15 seconds)
• “Now bring into your mind’s eye one life sustaining resource that your feel grateful for.” (Pause for 10 seconds)
• “Now bring into your mind’s eye one thing in your living environment that you feel grateful for, whether it is the smiles on your neighbour’s face, or the chirping of the birds, the blue sky, or the soothing energy of the trees – what is one thing in your environment that you are grateful for?” (Pause 10 seconds)
• “Now bring your attention to your breath. Breathing in, you are aware of the oxygen entering your lungs, diffusing into every single cell in your body, you are aware of the gift of life as you breathe in the oxygen.” (Pause 15 seconds)
• “Now we will end this mindfulness practice with an expression of gratitude. You may recite silently or simply absorbed these words into your heart.”
  • With gratitude I remember the people, animals, plants, insects, creatures of the sky and sea, air and water, fire and earth– all together bringing a balance that makes life possible. (Pause 10 seconds)
  • I am grateful for the wisdom and labour of a thousand generations of elders, ancestors and compassionate social justice advocates who came before me. (Pause 10 seconds)
  • I am grateful for the safety and well-being I have been given. (Pause 5 seconds)
  • I am grateful for the measure of health I have been given. (Pause 5 seconds)
  • I am grateful for the biological and chosen families and friends I have been given. (Pause 5 seconds)
  • I am grateful for the communities I have been given. (Pause 5 seconds)
  • I am grateful for the teachings and lessons I have been given. (Pause 5 seconds)
  • I am grateful for the life I have been given. (Pause 5 seconds)
  • Just as I am grateful for the blessings I have been given, I am grateful for the blessings of others. (Pause 10 seconds)
• “Now I invite you to come back to the present moment. Breathing in, bring a smile to your face while holding onto this warm feeling of gratitude inside.” (Pause 10 seconds)
• “And at the sound of the bell, follow the sound until it totally disappears, and when you are ready, gently open your eyes.”

Debriefing Notes for Facilitators:

Facilitator spends 5 minutes exploring with participants their experience in doing this exercise, and asks,

• “How easy or hard was it to connect to what you are grateful for?”
• “What did you notice when you were able to connect with what you are grateful for?

Key Summary Points:

• Regular mindful practice of gratitude enables us to build resilience by recognizing our inner strengths and our interconnectedness with people and resources around us – we are not isolated, we are not alone.
• Regular mindful practice of gratitude has been found through research that it helps to reduce anxiety and depression, and promote a sense of wellbeing and joy.

Source:

Inspired by Kornfield, J. (2018). Mediation on gratitude and joy. Available at https://jackkornfield.com/meditation-gratitude-joy/