Gratitude

Gratitude is a deep appreciation for someone who has been kind to us or has benefited us in one way or another, in the past or present. Good subjects to express gratitude for are our parents who gave us our lives and brought us up, with love and often with hardship. They are also our first teachers. Our teachers, life or spiritual, form another group of benefactors that we can express gratitude for. We tend to take our knowledge for granted. However, without teachers, we would not be who we are today. We often forget the love and support we got from our siblings, friends, spouses and coworkers and tend to remember the shortfalls. Giving thanks to these people would enrich our life and make us a happier person. Gratitude can also be an appreciation of what we have and what we are. It is usually associated with a joyous and happy feeling, a satisfaction of the circumstance and condition we are in. With gratitude in this way, we do not take things for granted. This attitude, along with mindfulness, softens our hearts and enhances other wholesome qualities including patience and acceptance.

There is much more that can be said about gratitude. The best way to feel and express this beautiful quality is to formally practice it. One way is reflecting on the the care, kindness and goodness that we received or felt from the subject (our parents, benefactors or teachers, our spouse or life companion, a good friend...) We can also reflect on the good fortune to be a human being, possessing what we have physically, mentally and materially comparing to those less fortunate, including those suffering from war, calamities, aggression/suppression, fear, imprisonment, or in poorer health than we are, the unfortunate beings such as certain animals. Allow the feeling of gratitude to grow and pervade our entire being (like in loving-kindness/Metta practice). Feel it in the mind and in the body. Experience the joy and any physical sensations (warmth, vibration, goosebumps...) associated with it. We can use phrases such as "I am ever grateful for being your child, being cared for and loved by you", "I am grateful for all that you have taught me, done for me, supported me...", "Thank you for being my friend (or husband/wife)", "Thank you for being kind to me", "I am grateful for being who I am, a healthy and sane human being, possessing what I have and being able to learn this beautiful way of life which makes me a better person etc..." This can be done at the beginning or the end of the sitting or at a time that works for you (perhaps at daily prayers).