Your Goal: Condition gratitude as your natural tendency.
While forgiveness is concerned with healing your relationship towards the past, gratitude is concerned with establishing awareness within the present experience through removing longing for the future.
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.
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.
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.
Keep focusing on them in your mind allowing the feeling to grow.
Step 3: Allow the Feeling to Grow Within
Next, send your thoughts of gratitude out into your neighborhood, suburb, city, state, country and beyond.
You are ready to progress to Cultivation 10: Skill in Nirvikalpa Samadhi when:
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