Almost every day I am writing down 5 things I am grateful for. And I am doing it already for some years. As soon as I was feeling the benefits, I started asking myself: how to practice gratitude in a more intensive way. And I found that during and after meditation the feeling of gratitude appears. So the easiest way to intensify it consciously is to concentrate on gratitude during meditation.
Why to practicing gratitude?
Gratitude is the opposite of fear and grief. Both negative feelings disappear if you are grateful. I will explain this in this video in more detail: An easy exercise against grief and fear.
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Here is how to practice gratitude:
Sit down in a lotus position and close your eyes. While you are breathing diaphragmatic, lead your breathing energy down to the Muladhara chakra. This is the source of your tantric energy. You can optionally intensify it, by tightening your pelvic floor muscles.
How to find your pelvic floor muscle?
Hold this tension of the pelvic floor muscle for some breaths. You may start holding this tension for 2 or 3 breaths. And then consciously release it. Because if your pelvic floor muscle is not trained, you will lose the feeling for this tension after a short while. When you got a bit of training, you can increase the number of breaths for holding the tension of the pelvic floor muscle to 4, 5 or even 9 out of 10 breaths. Take in total 10 diaphragmic breaths while you are thinking:
I am grateful for my energy
Smile and correct your seating position. Unconsciously you might have started pulling with your hands on your knees. But then your spine ends up like a banana. So, straighten your backbone and release any tension you find in your body. My running coach always said: Imagine there is a helium balloon above your head, which is pulling your head up. This image helps to sit with a straight back.
For the next 10 breaths, lead your breathing energy to your navel. And hold the tension in the pelvic floor for the first few breaths. Imagine the energy flow from the pelvic floor to your navel. So you got two energy streams, your breathing energy, as well as your tantric energy. One is flowing down from the nose and the other one is flowing up from your center of energy, the pelvic floor. Keep the energy flowing. And think for 10 breaths:
I am grateful for my consciousness and having my life in order
Correct your posture. And for the next 10 breaths let the energy flow in the same way while leading the two energy flows to your stomach. While doing this for 10 diaphragmatic breaths think:
I am grateful for my job, the work I am doing, my wealth and all of my assets
Are you still smiling? For the next 10 breaths let the energy flow in the same way while leading the two energy flows to your heard and think. Remember to hold your pelvic floor muscle for the first few breaths.
I am grateful for loving myself, my life, the people around me, the world and the entire universe
Then you are leading your energy, the same way as before to your throat and think:
I am grateful for the water I drink and the healty food that feeds me
Is your posture ok? Then lead your energy to your mouth, while thinking:
I am grateful for honest words
Did you keep up the energy flow? Keep it up. Then focus on your nose:
I am grateful for the air and oxygen I am breathing
Are you smiling? So focus on your eyes:
I am grateful for everything I see
Is the helium balloon still pulling your head up and your spine straight? Then focus on your ears:
I am grateful that I can listen and learn
Now concentrate on your third eye, with is above your nose, just between and above your eyes:
I am grateful for my inteligence
And finally to your crown chakra, which is outside of your body. It is just above your head, where the helium balloon is located. You might say, there is nothing. But still, you can focus on that point above your head and lead the two energy streams there.
I am grateful for my wisdom
While doing this, the energy flow from your pelvic muscle will be the strongest. Maybe you even get a goose flesh, while letting it flow.
When you are done, you might enjoy your gratitude and the quietness inside of you. After a while, you can open your eyes and you will experience the world in a much more positive state. Go ahead and do so and enjoy!
Improve your way how you practice gratitude
You can modify what you are grateful for. For example, if you have a pain point, add it to the meditation. Focus on it, let the energy flow into it. Be grateful that you can heal it consciously, only by the power of your thoughts. It is not about the technic, but only about what serves you best. So choose what you are grateful for what works and resonates the best.
And don’t forget to smile. In my opinion, most of the yogis take this much too serious! If you can think about something that makes you laugh out loud, even better: