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Gratitude Exercise
Here's a simple reflection exercise for accessing appreciation and gratitude:
***Warning: This process is not to be used by anyone with a history of mental illness, severe trauma, or panic. These challenges are best handled with a therapist. You are only permitted to use this process if you agree to absolve Steve Mensing, the webmasters, Emoclear.com and the web host of any responsibility for the application or misapplication of this process. With any emotional process there is the possibility of discomfort.***
This exercise is also available in mp3 format. (Opens in a new window).
APPRECIATION & GRATITUDE EXERCISE.
(1) GENTLY PINCH YOUR RIGHT NOSTRIL SHUT AND BREATHE FOR 12 INHALATIONS AND EXHALATIONS THROUGH YOUR LEFT NOSTRIL ONLY: Gently pinch your right nostril shut and breathe for 12 inhalations and exhalations through your left nostril only. When this is complete go to step (2).
(2) PLACE YOUR RIGHT PALM ON YOUR HEARTBEAT REGION AND ACCESS THE FOLLOWING MEMORIES:
Place your right palm on your heartbeat region and access the following memories:
* Recall any acts of love or kindness directed toward you in the last 72 hours. These acts of love or kindness may have been done by friends, family, or strangers. Recall and feel how you felt at the time. Perhaps it was someone offering you a seat on public transportation, someone allowing you into the flow of traffic, a well prepared meal, or errands someone did. Recall them and allow your feelings of appreciation and gratitude to form.
* Recall emotional issues that appeared within the last 72 hours. What valuable messages did they supply? What good things might they have done for you on some level? Notice them and allow your feelings of appreciation and gratitude to form.
* Recall any of the acts of love and kindness or emotional issues that served you within the last few weeks, months, or years. Notice them and allow your feelings of appreciation and gratitude to form.
* Recall the wonderful gadgets and tools in your home. Some you may find invaluable to your day to day living. These might be faxes, computers, tv's, food processors, juicers, refrigerators, cars, and other such items. Notice how these things add to the quality of your life and to your enjoyment. Review all of the great chain of people who produced and distributed these gadgets and tools. Then allow yourself to appreciate and feel gratitude toward all those persons who brought these gadgets and tools into your home and made life more convenient and enjoyable.
(c) Steve Mensing