Each week our team at Mind Body Align gathers on Tuesday afternoons for a brief group mindfulness meditation. It’s a chance to connect not just as colleagues but as humans “being”. This was my week to lead and I really felt pulled toward this fabulous meditation from Jack Kornfield as our monthly topic of gratitude was coming to a close plus we are all about to celebrate Thanksgiving.
I love the way it reminds us to begin our gratitude meditation by recognizing the way we feel and how we have cared for ourselves, then we express gratitude for all things and finally we move to express gratitude for others and wish them joy.
We were so moved by the words that we began our Coffee Talk with the meditation and now we want for you to be able to access it throughout the holiday season and beyond.
Meditation on Gratitude and Joy by Jack Kornfield
Let yourself sit quietly and at ease. Allow your body to be relaxed and open, your breath natural, your heart easy. Begin the practice of gratitude by feeling how year after year you have cared for your own life. Now let yourself begin to acknowledge all that has supported you in this care:
With gratitude I remember the people, animals, plants, insects, creatures of the sky and sea, air and water, fire and earth, all whose joyful exertion blesses my life every day.
With gratitude I remember the care and labor of a thousand generations of elders and ancestors who came before me.
I offer my gratitude for the safety and well-being I have been given.
I offer my gratitude for the blessing of this earth I have been given.
I offer my gratitude for the measure of health I have been given.
I offer my gratitude for the family and friends I have been given.
I offer my gratitude for the community I have been given.
I offer my gratitude for the teachings and lessons I have been given.
I offer my gratitude for the life I have been given.
Just as we are grateful for our blessings, so we can be grateful for the blessings of others.
Continue to breathe gently. Bring to mind someone you care about, someone it is easy to rejoice for. Picture them and feel the natural joy you have for their well-being, for their happiness and success. With each breath, offer them your grateful, heartfelt wishes:
May you be joyful.
May your happiness increase.
May you not be separated from great happiness.
May your good fortune and the causes for your joy and happiness increase.
Sense the sympathetic joy and caring in each phrase. When you feel some degree of natural gratitude for the happiness of this loved one, extend this practice to another person you care about. Recite the same simple phrases that express your heart’s intention.
Then gradually open the meditation to include neutral people, difficult people, and even enemies until you extend sympathetic joy to all beings everywhere, young and old, near and far.
Practice dwelling in joy until the deliberate effort of practice drops away and the intentions of joy blend into the natural joy of your own wise heart.
You can read the original post on Jack Kornfield’s website here
Mind Body Align’s Director of Operations is Jennifer Blue. No stranger to small business, Jen is a community leader, an entrepreneur and a published author who has led several successful startups. Responsible for overseeing the creation and implementation of all programs and events offered at the historic Butterfly House, home of Mind Body Align, as well as overseeing all operations for the company. Jennifer has worked alongside entrepreneurs and visionaries in various industries and positions over her 30-year management career. A Mansfield, Ohio native, Jen returned to Ohio after living and working in Louisville, Kentucky, as well as South Florida. She studied political science at Otterbein College and the University of Louisville. Adventure, creativity and new challenges are “musts” in her life; these drives have led Jen to work as a freelance writer, chef, and abstract artist.
The age-old question of– “If you could go back in time what would you do differently?” has been asked by so many people. I’ve asked myself this question many times and others have asked me more times than I can remember. I have replied that, if given the chance, I would definitely change many things. But why did I say this? Why would I want to go back and change anything? This response says to others and myself, “Boy, I really screwed that up” or “I’m so embarrassed that I keep making the same mistakes over and over” or “What the hell is wrong with me?”
These thoughts and feelings have plagued me the majority of my life. It’s amazing how our mind comes up with a need to defend why we did or didn’t do something. When we feel compelled to justify something, maybe it’s a decision to stay in an unhealthy relationship, that very need to justify the decision is the body’s way of letting us know it time to release it from our life. To start anew. How free would it feel if we could just accept what we’ve “screwed up” in our past? Or not knowing how something will go or what our next step will be and saying, “I love that!”. In this instance, freedom comes from knowing we always have that choice.
We have two voices that can tell us the next step…the first comes from the body. Your body says to make a change and release what you’re holding onto, but the mind starts to freak out. It goes to what we will be giving up or losing because it can’t see what we’ll be gaining. The mind can only see one step ahead and it wants to keep us safe. So, the body says, “I want to explore Arizona to live.” “I really want to start my own business.” “I want to leave this relationship.” Whatever the inspired feeling is, it is a preview, but the feeling can’t tell you why you should go or what that journey will look like because you haven’t done it. Learn to love and trust the space of the unknown. Instead, what if you were to say, “I want to explore Arizona to live and grow my business, and I have no clue what that looks like…and I love that!!” or “I can’t take the abuse in this marriage anymore. I really don’t know where I’m going to live or how I’m going to make it on my own…and I love that!!” There’s something in our body calling us to do this – it’s our first voice, our true voice. But we’ve been conditioned to ignore this voice and listen to the voice in our head, which then causes us to lower ourselves to the mind’s understanding. Every time I listen to my mind I feel confused, disconnected, and overwhelmed. We are not designed to make decisions from our minds because that comes from a limited capacity. Our true potential and capacity lie within the body, and the body never lies.
Being okay with where we really are creates a new story. The real story. We have to see and know that we are enough or we’ll always be coming from a place that is lacking. In this place, we may believe we need to be fixed or try to fix everyone or everything around us. In my life, I felt like I wasn’t enough. I felt guilty and embarrassed for the choices I had made. In my heart I can understand at a true level why I did, but what caused my pain was wanting those around me to understand why. We are taught that happiness, love, and approval comes from outside ourselves, and so the journey of constantly chasing our tails in hopes of finding the perfect job, the perfect mate, the perfect blah-blah-blah becomes our false reality. It’s really hard to have clarity when we’re always looking through a distorted lens. Living from a limited perspective creates hidden blockers. No wonder we’re always wishing we could go back in time for a do-over.
Could you be telling a different story? Are you carrying your past with you and making decisions from that past instead of from the here and now? How have you viewed yourself, and are you afraid of what you’ll be losing? Making decisions that you think are in the here and now but are really based on how you view yourself will show up in how things are flowing in your life. Do you feel alive and performing at your highest level or do feel overwhelmed and frustrated? If you’re feeling the latter that is an indication you’re living and making decisions from your head.
Be open to being you and creating something new. Loving the space of the unknown is where the magic happens, and that’s where the byproduct of you living in your highest self resides. In remembering the body never lies you’ll listen and trust it. Living life beyond the blocks you will perform, excel, achieve, and actualize the life of your dreams. So, would I ever go back in time and change anything? Absolutely not, because now is all I have. To go back would be creating a false story attached to some illusionary expectations that were never real to begin with. I’m right where I want to be and I’m right on time.
Oh, one more thing…I’m totally free to screw anything and everything up, AND I LOVE THAT!!
Chris works with entrepreneurs, business leaders, athletes, and high performers to improve their performance in all areas of their life by getting beyond any mental or physical blocks that may be holding them back.
Chris can be reached at (419) 651-7753 or by email at email@example.com.
We all know that Gratitude is something that we “should” practice in order to live a happier life. But, why? What happens in the body and mind when we practice gratitude and the act of being grateful?
I’ve realized a lot of “being grateful” comes from being without. It might sound like a cliché question, but do you truly know what you have until it’s gone? Once you miss something and realize its importance in your life, you become grateful for it. That feeling of gratitude helps to ground you, especially when you are always moving on with your busy life.
A personal example of gratitude in my life is our first pregnancy. After 15 weeks of being pregnant, my husband and I found out we miscarried. I remember gratitude was not even a word in my vocabulary. I went to the extreme of not being grateful for a thing: focusing on only the negative. This, not surprisingly, made my life more negative than before. I was envious of all the women I saw just being happy. What I realized was that my focus was only on myself. Our miscarriage did not just happen to me, it happened to our family. The situation affected everyone. When I took a step back and became grateful for my life, and everything I have- my relationships with my husband, family, and friends- it helped to strengthen all of my positive emotions. My body and mind became more open to all that I have in my life to be grateful for.
Something I learned after this was that both positivity and negativity feed off each other. In every situation, you choose the energy you put into the world. For example, once I started not being consumed with the negativity in my life, the storm blew away. After the storm, we were blessed with our rainbow baby, a boy we named Asher. Keeping in mind for every negative there is a positive, you just have to open your mind and be grateful for what you have. Don’t wait until you are without those precious things to recognize their importance to you.
Here are 3 ways to be more grateful and have gratitude in your everyday life:
- Start with being present.
- Make the time to be grateful – This might sound like the easiest, but when and how much time do you actually take to do this?
- Be social about your joy and sharing those moments!
Cassie Brumfield is the Trust and Marketing Development Associate at Richland Bank’s Investment and Trust Group. Cassie is proudly involved with the Richland Area Chamber of Commerce, Richland Young Professionals, Altrusa, and The Connections Fund. She and her husband, Zach, have a beautiful ten-month-old baby boy and they reside in Mansfield.