Insight Meditation 23

When gratitude is not present, we lose sight of what is important within our life and start focusing on how we feel things should be. This creates a divide between reality and our desires causing suffering to arise within our life.

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Practice daily on waking or before falling asleep. Look for opportunities to reflect on and express what you are fortunate to have within your life.

Step 1: Reflect on Small Things in Life

Sit down and reflect on small things in your life you have to be grateful for. Your house to keep you dry, clothing, food to eat, water to drink. Simple things that you may have taken for granted. 

• “Thank you for all that I have in my life” 
• “Thank you for my ( _ _ _ _ _ _ )”
• “I am so blessed.”   
• “Thank you for my ( _ _ _ _ _ _ )” 
• “I am so fortunate.” 

Keep gently repeating these phrases to yourself, in no hurry, and really mean it. Smile when you say it. The key is to develop the feeling of gratitude that comes from this reflection. 

Step 2: Reflect on People in Your Life

Now reflect on people within your life that you are grateful for.

• “Thank you (insert name) for loyalty and friendship.” 
• “I really do appreciate having you in my life.” 
• “Thank you (insert name) for all you have done for me.”  
• “I am blessed to have you in my life.” 

Keep focusing on them in your mind allowing the feeling to grow.  

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Step 3: Allow the Feeling to Grow Within

Next, send your thoughts of gratitude out into your neighborhood, suburb, city, state, country and beyond. 

• “Thank you for all that I have in my life, I am truly blessed.”

You are ready to progress to Cultivation 10: Skill in Nirvikalpa Samadhi when:

• Your mind rests in present experience and loses interest in past & future expectations or anticipations. 

• SoundCloud: Guided Meditation.
• Insight Timer App: Guided Meditation.