Why you can feel gratitude for every day
We often pay too little attention to the supposedly small things in life for which we could be grateful every day. We have become accustomed to them or simply no longer perceive them as special. This can be, for example, a cozy bed, a meeting with long-time friends or even a good cup of tea. Only when we can no longer have one of these things do we realize how valuable it actually was. A gratitude ritual in the evening can help you go through the day more mindfully, appreciating all that you have in your life right now, and continually focusing your attention on the beautiful things in the world.
Why is gratitude important?
Gratitude makes you happier and more content and helps you focus on the positives in life. It also gives you the strength to face life’s challenges. But that’s not all: gratitude also brings us closer together and strengthens our relationships with others. Through a regular gratitude practice, you will feel more connected to the here and now and learn to appreciate each moment.
What do you need for this gong meditation?
For this meditation you will need a gong or other sound instrument that has a deep, resonant sound, and a suitable gong mallet. If you want, you can take a blanket or a pillow to help you get as comfortable and pleasant as possible.
Instructions for gong meditation on the theme of gratitude
- Find a quiet place and prepare your meditation space. Place the gong or sound instrument next to you. Sit upright, elevated on a blanket or pillow if you like. Make sure your spine is erect.
- Close your eyes and take four to five deep breaths in and out. Feel your breath flowing through your body, providing you with fresh energy.
- Take a few minutes to be grateful for everything you experienced today or for the people you met today. These can be small, everyday things, such as a nice walk in the woods, the smile of a stranger or good food. But also greater successes or a challenge that you have mastered today.
- When you have tuned into the feeling of gratitude, you can strike the gong. You can either play the gong slowly and evenly or try different sound patterns – depending on what feels good to you at the moment. Let the sound of the gong vibrate through your body and feel it lead you deeper into relaxation. Dwell in this feeling for as long as it feels good and relaxed to you.
- While listening to the sound of the gong, you can let your mind wander and engage even more deeply with the feeling of gratitude. It can be helpful to repeat an affirmation that reminds you to be grateful. Here are some examples: “I am grateful for this day.”
“I am grateful for all the beauty in my life and for the people I love.”
“I’m grateful for my growth.”
“I’m thankful for my health.”
- When you feel ready, you can end the meditation by striking the gong one last time and letting it fade out. Take a moment to re-anchor yourself in your body and in the here and now before opening your eyes.
- Finally, bring your hands together in front of your heart, lower your chin towards your chest and thank yourself for this space you have given yourself here today.
A gong meditation on gratitude is a great way to focus on the positive each day and dive into a deep state of relaxation. It helps us engage in the feeling of gratitude and strengthen our relationships. So why not try it out and see how good it feels?