Attitude of Gratitude

By Michelle Morrison

How do we counter "negativity bias," or the mind's tendency to focus on what's wrong about a situation rather than on what is positive? How can we train ourselves to acknowledge what might be hurting or broken, but not allow ourselves to spiral downward into resentment or depression?

Gratitude is one of the best ways to shift our perspective, so that we have a more inclusive view of reality. It's not that the worrying or painful things aren't there, but they are seen as part of a larger whole. With practice, gratitude can become a protective habit of mind.

The session begins with the palms turned upward in a simple gesture of receiving, which can also put us in an open and receptive frame of mind. Then, we lift the arms out and up to increase the feeling of gathering energy and positivity. Once the sitting meditation formally begins (2:54), we rest our attention on the wondrous nature of an in-breath and an out-breath. Then we scan through the body (6:19), touching the various senses and parts of the body with awareness and cultivating gratitude for all that our bodies make possible for us to experience and share.

Before closing, we reflect on our body's interconnection with our ancestors, other living beings, the earth, and the whole universe, and close with a poem by Wu Men:

Ten thousand flowers in spring.
The moon in autumn.
A cool breeze in summer.
Snow in winter.
If your mind isn't clouded by unnecessary things,
This is the best season of your life.