Gratitude for Freedom
Good Morning. Today is Memorial Day in the United States. It is the day when we celebrate all of the men and women who have lost their lives while serving in the U.S. Armed Forces. Today’s practice will be a gratitude mindfulness practice.
Practice:
Sit upright, finding a comfortable position. Take a few deep breaths, observing your chest rise and fall with each inhalation and exhalation. Notice the transition from inhale to exhale. Follow your breath, and allow the release of any tension you might be holding in your body. Relax your shoulders and feel your entire body let go of any tightness. On your next exhale, settle your attention to the area around your heart. Call to mind someone for whom you feel love or appreciation. Focus on the warm feelings in your heart.
Now with your attention on your heart center, think about all of the people who have served in our Armed Forces and lost their lives. Breathe in and on your next exhale say silently, I am thankful.
On your next inhale think about the families of those who lost their lives in service—their parents, their children, their spouses, their siblings. As you exhale, say silently, I am thankful.
On your next breath consider how recently our freedom to move about has been constricted, recall the simple freedom of moving and visiting with others. Be thankful for the simple freedom to choose our actions. On your next exhale, say to yourself, I am thankful.
Continue to follow your breath. Consider the freedoms we enjoy that others in the world do not. It may not always feel like the States are “united,” but consider the fact that disagreement and discourse is allowed here. For this say to yourself, I am thankful.
Now breathe in and once again consider those who lost their lives serving in our Armed Forces. On your exhale, experience gratitude for their willingness to serve. On your next inhale, allow yourself to experience gratitude for your own life–for the oxygen you breathe right now and the thoughts and feelings you are able to experience. Breathe in and on your next exhale, say, I am thankful. Focus on how grateful thoughts make you feel. Let this feeling grow and expand. Take one last breath to end your practice.
If you had difficulty experiencing gratitude, or you were distracted by thoughts, that’s ok. That is all part of practicing. If this practice did not create feelings of warmth and gratitude, try to find at least one or two things you can focus on that do bring you those feelings.
For the rest of today, make it your intention to notice people and things you are grateful for. Pay careful attention to see if you experience a tiny bit of the warm feelings you might have experienced in this practice each time you feel grateful. It’s good for your health, for your mood, and for the world.
Wishing you many things to be grateful for!
Michele
