Wondering what a one-minute practice of conscious gratitude might look like, I posed it as a question to myself one morning before getting out of bed. What popped up was the directive to “thank everything.”
So I did – in that Goodnight Moon children’s book sort of way. I began by thanking everything I experienced for a whole minute as I did what I usually do to get ready for my day:
Thank you, body, for letting me sleep through the night (without having to get up and pee once). Thank you, bed, for being so yummy and cozy. Thank you, underwear, for being on sale when I bought you. Thank you, arms and legs, for being able to function so that I can get dressed. Thank you, squeak-in-the-closet-door, for reminding me to be grateful… Thank you breath…
I was on a roll. My one-minute turned out to be more like five minutes. Here’s what I noticed when I contemplated the practice later in the day:
- I was more present.
- I appreciated things that I take for granted.
- I had not done what I routinely do when I open my closet door, which is to scold myself for not having fixed the squeak.
- I never once judged my body.
- I felt really good
Gratitude and clearing. They go hand in hand.
–Excerpted from Your Spacious Self: Clear the Clutter and Discover Who You Are by Stephanie Bennett Vogt (Hierophant Publishing, 2012)
If you’re game, here’s my invitation:
One Minute Clearing Practice
Beginning right this second, start a one-minute commentary of what you are grateful for, what feels good, what works in your life, what you love.
Don’t think about it too much or censor anything no matter how ridiculous it sounds. Allow whatever shows up and name it right then and there.
If you feel a whine or a groan coming on, catch yourself, snap yourself out of it with a phrase like “Strike that” or “Stop it,” and reframe the thought with something more uplifting and positive. For example “I’m late” could be turned around with “I made it!”
See if by shifting the focus on the idea of having rather than lacking, you observe something you hadn’t noticed before. If this exercise brings up some emotional charge take it as a sign to stop and feel.
Time’s up.
How do you feel now? Do you feel the same or differently than you did before you started? How’s your breathing?
Love this! I have been in year long energy medicine mentoring program and one of our exercises has been to do a daily gratitude list–10 items, and to then share with a partner in the class. Reflecting on almost a year of this practice now, and it is truly transformative! With much gratitude and appreciation for you, my Water Sister!
Thank you for sharing your year long exercise… Sounds fabulous. Love to hear how it has transformed you. Please tell us more! 😉
I will do so happily! I’ll write a post for your blog, as so much is coming to mind, I’ll share in a more composed reply later today. One thing for sure though, which I have shared with many is the joy of viewing my day with appreciative eyes. There is always something to appreciate and be grateful for, every day, and in every moment. This practice cultivates ease, resilience, creativity and fun. This is huge! We live in challenging times and to cultivate these is simple, accessible and powerful.
This is great! Happy Thanksgiving Stephanie!