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
Jennifer Blue is the Operations Director for Mind Body Align having joined the team in August of 2017. She studied political science at Otterbein College and the University of Louisville. She returned to Mansfield in 2005 and is excited to be a part of the positive changes occuring in our community.
If you were sneaking into my house with the intention of finding out who I am, you might take a look inside my refrigerator. I often feel you can tell a lot about a person by what is in their fridge, bathroom and by what they read. After making a few observations including the fact that the light in the refrigerator needs replacing, you might think that the person who lives here must be healthy. The contents would include gluten-free veggie burgers, organic meats, yogurt and various whole foods.
Once you made your way upstairs, the bathroom would reveal organic shampoo and Annamarie’s Labyrinth soap along with natural, earth-friendly cleaners. If you stopped with the kitchen and bathroom, you might think that you could begin to put together a picture of who I am. If we were to use a stereotype, you might think I am a bit “granola”, a “crunchy” or a smidge “earthy”. This definitely tells the story of a woman who owns Birkenstocks. Some of this might even be true.
Then you would open my closet door. A closet would surely be the place that would be the most telling about a person. Right? At first glance you observe that hanging inside are clothes of a similar style with a specific color palette. Then you put on your best Sherlock Holmes impersonation and take a closer look. Once you finish gasping at the ridiculous quantity of shoes, you might begin to look at the clothing labels. You would notice that the tags inside the garments range from small to extra large and the picture starts to look a little less consistent with your prior thoughts about my identity.
One of our core values at Mind Body Align is to keep things simple and authentic, and I’m going to be extraordinarily vulnerable and authentic with you about my health and fitness journey.
I was steadily gaining
I was a skinny kid complete with knobby knees, glasses and a bowl haircut (we called it a Dorothy Hamill. If you aren’t old enough to remember it then give it a quick Google search). This physical body was mine—albeit gawky—and over time, I grew comfortable in it.
Puberty came, and I was pretty okay with who I was and how I looked. Throughout high school and college, I was physically active and maintained a healthy weight. I read Seventeen magazine and later Vogue and slightly idolized the models. I loved how the clothes looked on them. Thin was in.
All of that changed in my mid-twenties and early thirties. My weight was out of control. Have you ever heard the term, “size denial”? That was me. Over many years, I was steadily gaining weight. I knew that I was shopping in the plus size section—hello Lane Bryant—but somehow that did not connect with the logical part of my brain that knew that I was not healthy. My reality was warped.
Make conscious choices
The change came in a room at Mansfield General Hospital. My grandmother was dying from complications of diabetes. She spent several weeks in the hospital, and I came home from Florida to be with her. My usual coping mechanism had been to eat my way through a crisis. Food was a comfort for me. This crisis was no different as I spent hours in the hospital cafeteria.
One day when I was sitting by her side, a nurse came into the room with a scale. I had not measured my weight for years so I decided to step on. Size denial no more! The numbers don’t lie. I decided right then and there that I needed to make swift and severe changes. I did not want to spend my last days suffering in the same way as my grandmother.
I immediately started to make conscious choices about food, and as soon as I returned to Florida, I joined a local Weight Watchers group. My weight loss journey was a fourteen month one with the end result being a loss of 75 lbs. I went from wearing a size 20 to size 6. I tell you this only so you can get an idea of the change. I faithfully walked 30 minutes a day and eventually added other forms of exercise. Most importantly, I was healthy. It wasn’t about a diet. It was about a lifestyle change. Yes. The scale was my new best friend, but I viewed it more as a tool and not the judge and jury. I maintained my goal weight and stayed within a healthy range for 15 years.
Be your best self
The topic this month is about sharing challenges and triumphs, and I’ve had my share of both in regards to health and fitness. At this moment, I am challenged. I am having a tough time controlling my weight and prioritizing regular exercise. Although I eat mostly healthy foods, attend yoga classes, ride a bike and enjoy other outdoor activities, there is room for improvement.
Recently, I was scrolling through Instagram when a post caught my eye. It was a picture of a pair of feet on a scale. The scale read 180.4 lbs. It was a post from Olympic Volleyball player, Gabby Reece. Gabby is not only a professional volleyball player, but she is also a sports announcer, fashion model, and actress. She also happens to be my age.
Here is what she wrote: “Scale talk. I’m 6 foot 3 in and don’t fit into any of the typical measuring modalities. Just a reminder. Be your best self. In my case, I’m going with “one big bitch.” Just concern yourself with being healthy, feeling good, sleeping, and connecting. Not ready to talk about cellulite yet.” This was, as Oprah says, an “Ah Ha” moment for me
Discovery and triumph
I am discovering that my body is changing and I am needing to embrace new strategies as I move through middle age. As I approach my fifties, I am realizing that health and fitness are more important to me than the size on a label, and I want to live my life in such a way that I am physically able to have all the experiences that I choose to have.
I have all of the tools I need to achieve success and this feels like a triumph. I also feel strength and support from my tribe as I embark on my newest journey. This is my health and fitness story, not my life story. I will do this!
The closet that you peered into at the beginning of this blog does, in fact, contain a variety of sizes. The story my wardrobe tells is that the woman who lives in my house and wears those clothes is a real woman with real challenges. She buys organic food, is a little bit crunchy, sometimes struggles to live her best life and, through it all, she is enjoying the journey.
Jennifer Blue is the Operations Director for Mind Body Align having joined the team in August of 2017. She studied political science at Otterbein College and the University of Louisville. She returned to Mansfield in 2005 and is excited to be a part of the positive changes occuring in our community.
Choosing to be grateful is just a shift in thinking. For some, it is a significant shift. For others more subtle. To me, the key word in our topic for November is choice.
Our thoughts naturally seem to turn to thankfulness and gratitude as we approach Thanksgiving. We are inundated with commercials meant to tug at both our heart and purse strings to remind us to appreciate the little things, not to mention those Hallmark movies that I love so much.
Social media is full of folks proclaiming their gratitude for things both big and small. Recently I even jumped into the pool. I committed to posting three things each day for which I’m grateful. I was going to make a conscious effort and demonstrate it for the whole world to see. Do you want to know how many times I did this? Once. Let me repeat: I did it once.
I set the intention wholeheartedly. I put it out there and dropped the proverbial ball. I publicly said that I was going to do this every day for November. It happened once!
Beating myself up
The reason I’m sharing this with you is that I want to focus for a minute on choosing gratitude and self-compassion.
One of the benefits of the mindfulness practice is that one learns to experience life in the present moment. Recognizing it for what it is, not resisting and then making a choice – rather than reacting.
Before I started practicing mindfulness, the dialog in my head would have been something like this:
What are people going to think? I only posted once. Am I a truly selfish person?
Couldn’t I even list three things a day?
Am I so important or busy that I couldn’t take time out of my day to post?
Does any of this sound familiar to you?
Letting myself off the hook
Luckily, along with living mindfully and choosing gratitude comes a little thing called compassion. As a self-proclaimed perfectionist, it took me years to learn about compassion. I could be overly compassionate toward others but rarely toward myself. This current situation was a time when I needed to choose to pull out the self-compassion card.
Does anyone remember my announcement on Facebook? Answer: Most likely, no. Technically, I could go into my timeline and delete it (going there now. click, delete and gone). Does it mean that I am ungrateful because I didn’t send a press release to Richland Source every time I had a moment of gratitude? NO. I needed to let myself off of the hook. It doesn’t even matter what the reasons were for not sticking to my plan. I felt guilt and shame.
By writing this post, I have the opportunity to reflect on this recent situation. The truth is that I feel gratitude in a million little moments in every single day. Just like most of you. We need to choose to recognize those times, but it doesn’t always require demonstrating through a grand gesture. A quiet acknowledgment does the job.
Recognize the good
As usual, I’ve taken the long road, but my point is that we can choose to appreciate things around us that are good. In Hebrew, it is called “Hakarat ha’Tov.” (pronounced HA-car-ott, HA-tove)
The literal translation is recognizing the good. When we are not experiencing gratitude, and we suddenly recognize it, we can choose to show compassion to ourselves. Choosing gratitude can be just this little shift in our thinking and remembering this short phrase: Hakarat ha’Tov.
So here it is ladies. It’s another thing that we can add to our list of things to not over-think. Gratitude. It’s not about forcing a feeling, keeping to a schedule of Facebook posts or feeling obligated to do something. It is a simple thing, Hakarat ha’Tov, or recognizing the good.
Thanksgiving is on Thursday so my call to action for each of you, a “no pressure” call to action, is to recognize the good.
Jennifer Blue is the Operations Director for Mind Body Align having joined the team in August of 2017. She studied political science at Otterbein College and the University of Louisville. She returned to Mansfield in 2005 and is excited to be a part of the positive changes occuring in our community.
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