Gratitude

Introduction

In a previous blog, I discussed the concept of gratitude as it applies to the yama, asteya: non-stealing. I wanted to revisit this topic because gratitude is an expansive topic.

Most of us have a lot on our plates. Accomplishing daily activities and maybe managing a crisis or two. We do our best to get to the other side of successfully managing these activities. And yet, we serve ourselves most righteously by recognizing what we are doing now, here, in this moment without looking at the past or the future. To do this, we need to make space within so that we have room to step back and look at ourselves.

Focusing on the "now" helps us to make space so that we can step back to to be an objective observer of the present moment. If we step back, we can make room for more gratitude in our lives. In yoga, we appreciate the here and now and have gratitude. We have gratitude for what is.

Changing Perspective

Changing perspective is what happens in Charles Dickens' Christmas Carol. In the story, Scrooge's journey with the ghosts frightens him into changing his perspective on the present.

Just as Scrooge was availed the opportunity to redirect his life from humbug to happy, in real life we humans have a built-in ability to be our own "ghosts" to step back and observe. Stepping back actually helps us move closer to our own happiness even on the darkest days. It is gratitude that can shift our perspective. Psychology holds that shifting perspective can counteract depression (Harvard, 2021).

In a scientific study Petrocchi & Couyoumdjian (2015) found that having gratitude was a predictor for lessening depression and anxiety. Having gratitude for oneself, helps improve relationships with others and can provide more "compassionate relationships with the self." Yogic philosophy teaches us to explore that compassionate self relationship.

Yogic Philosophy and Gratitude

In yogic philosophy, we embrace the here and now and practice gratitude for our selves. We PRACTICE gratitude. In every yoga practice in that we embrace and make space for the beauty of our bodies, no matter the body type. Yoga poses recommended for gratitude include child's pose, forward folds and savasana (corpse pose). These poses help to make space in the body. Once the space in the body has opened up, we become more able to focus the mind on gratitude. Breath awareness is another way to make space for gratitude.

Breath Awareness for Gratitude

Try this breath awareness. Come to comfortable seated position with a long spine. Ground your sitz bones to the surface beneath you. Chin is parallel to the the floor. Alternatively, lay in savasana. Now place one hand on your chest, the other on your belly. Now slowly exhale with the words in your mind, "I make space." On the slow deep inhale say "for gratitude." Do this three times and notice how your belly and chest deflate on your exhale and inflate on your inhale. After you have done at least 3 rounds, inhale whatever in this moment that you are grateful for. Exhale to make space. Do as many rounds as you like.

Setting Intentions for Practicing Gratitude

Tonight's yoga nidra will focus on gratitude and incorporate a similar breathing technique.

A yoga nidra meditation helps to enhance gratitude in our lives by creating an intention (sankalpa). A couple of examples are “I invite gratitude into my heart.” Or “I have gratitude for the simple moments in life.”

Conclusion

If things are not happening the way that we want. That's okay. Step back and look at it. Make space. Be a witness to the problem rather than being enmeshed in it. Step back and look at the issues from a different perspective, a perspective of gratitude. Show yourself what is. Show yourself what you are thankful for. Show yourself the present moment. Changing your perspective makes way for gratitude.

Resources and Further Readings

Allen, S. (2018) The science of gratitude. Greater Good Science Center at Berkeley.

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 2, 377–389. https://doi.org/10.1037/0022-3514.84.2.377

Montell, A. (2022, January 10). How to Express Gratitude With Yoga: 5 Ways to Do It | TheThirty. TheThirty; The Thirty. https://thethirty.whowhatwear.com/gratitude-yoga/slide6

Giving thanks can make you happier - Harvard Health. (2011, November 22). Harvard Health. https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier

Petrocchi, N. & Couyoumdjian, A. (2015): The impact of gratitude on depression and anxiety: the mediating role of criticizing, attacking, and reassuring the self, Self and Identity, DOI: 10.1080/15298868.2015.1095794

Ongoing Offerings

Yoga nidra classes continue 7:30 ET Monday nights online. If you would like to participate in a yoga nidra class, but can't make it on Monday nights, please contact me to let me know what day/time works best for you. I am happy to form a class based on your own schedules. Contact me by using the form at the bottom of every page of my website.

Meditation & Yoga for Organizations

Using yoga and meditation techniques, I am available to support an organization's institutional mission and values tailored to the needs of employees. Meditation and yogic exercise have been shown to promote wellness that boosts employee morale, effectiveness, and productivity (Sheelu, Garg, & Rastogi, 2022). If you know someone who may be interested in setting up a meditation or yoga class for a retreat or as a regular amenity or employee benefit in their organization please forward this link to them.

Private Lessons

I continue my availability for face-to-face or online private meditation and yoga lessons.

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