5 Minute Gratitude Meditation


5 Minute Gratitude Meditation

Of the eight limbs of yoga, four or more are based on meditation. The goal when doing yoga postures is to open the hips, strengthen the back, and quiet the mind so we can sit comfortably and meditate. Studies show that people who regularly acknowledge the things they are thankful for live happier lives, so I started this meditation so I can express these things to myself even on days when I only have five minutes to sit down and meditate. Other thoughts will come up, but you don’t have to chase them. Don’t go to war with your brain’s honorable attempt to do its job. So grab a seat in criss cross apple sauce or hero’s pose, and let’s get started!

Minute one

Take this minute to focus on your breath. Inhale for five counts, exhale for five counts. Walk your internal gaze through your body, breathing into any places that you’re holding tension.

Minute two

Think of all the things you are thankful for in yourself. All of the parts of your character that help you to spread positivity and light to those around you. Avoid ‘wishing’ you were a certain way, and remember that even the little things are worth acknowledging.

Minute three

Think of every person you are thankful for in your life. Surely one minute will not be enough, but just flip through your mental photo album of everyone who loves, supports, and pushes you to do better. Taking just a minute to do this every day will enrich your relationships, even if it’s just subconscious.

Minute four

Fill in the blank with your own thank you prayer to the universe. Mine today- Thank you. I am grateful. I am grateful for this moment. I am thankful for my family, the roof over my head, my boyfriend, my friends. I am thankful for my process, and what I have accomplished in my life so far.

Minute five

Repeat the mantra: My life is full and abundant.

Grateful for Meditation

I am so grateful for my meditation practice & I love teaching others as I am here at Prana del Mar Retreat Center. I can’t wait to lead another retreat here again: Gratitude & Manifestation November 30 – December 7, 2013!

“The gift of learning to meditate is the greatest gift you can give yourself in this life. For it is only through meditation that you can undertake the journey to discover your true nature, and so find the stability and confidence you will need to live well. Meditation is the road to enlightenment.” -Rinpoche


Slow Down You Move Too Fast

At home have you ever started moving so fast through life that you felt like you lost your sense of touch, taste, smell? Where even if you saw something everyday it was all a blur because you were moving too quickly to really study it.

That happens to all of us.

And at those times the antidote to fast is slow. Take time to slow down and enjoy the moment you are living. Or put another way, live in the moment. In Italy I have often heard the words “Stai Calma” which means stay calm, relax. This is a useful reminder for all of us.

Yoga in Tuscany, at Soul Space Gabriella-2Be patient with yourself. It takes time to slow down. Start in small ways like tuning into your breathing, taking a look around you and noticing the details, eating slowly, sitting in stillness. These ways will help you to let life catch up to you.

There is a reason why so many writers, poets, artists gravitate to places like Italy. There you are encouraged to stop and slow down to the mystery of life. To artists slowing down inspires creativity. As Natalie Goldberg says,

“If you’re having difficulty coming up with new ideas then slow down. Slowing doen has been a tremendous source of creativity. It has allow me to open up, to know that there’s life under the earth and that I have to let it come through me in a new way. Creativity exists in the present moment. You can’t find it anywhere else.”

Today recommit yourself to taking things at a slow flow whether its eating, practicing yoga, walking, or working. Enjoy the process at a slow tempo.

“If you want a slow tempo – adagio, adagio – you can slow down to such a pitch that you’re faintly moving backwards here in Italy.” – DH Lawrence

    59th St. Bridge Song by artists Simon and Garfunkel.

Slow down, you move too fast.
You got to make the morning last.
Just kicking down the cobble stones.
Looking for fun and feelin’ groovy.
Hello lamppost,
What cha knowing?
I’ve come to watch your flowers growing.
Ain’t cha got no rhymes for me?
Doot-in’ doo-doo,
Feelin’ groovy.

Got no deeds to do,
No promises to keep.
I’m dappled and drowsy and ready to sleep.
Let the morning time drop all its petals on me.
Life, I love you,
All is groovy.