Grace and Gratitude: November 23 - 29

I tend to meditate in the morning. I begin by sitting upright in a chair, with feet on the floor, shoulders pulled back slightly to open my chest, hands resting in my lap or one hand on my heart, and eyes closed. I then tune into my listening self and pay attention to whatever is showing up in the moment. I sense the breath. It tells me I am alive. My weight in the chair and the pressure of my feet on the floor tell me that I'm physically here and part of creation. My open heart tells me I am loved and held. My breath, my beating heart, the light of a new day, nature around me, and the love sustaining me are all daily signs of grace. They just appear whether I ask or not, whether I'm aware or not. Grace is as close as the air I breathe.

If I'm just a little bit mindful, my response to grace is always gratitude. Meister Eckhardt, the German theologian, once said,

"If the only prayer you ever say in your entire life is

'Thank you,'

it will be enough."

Practice

Find a quiet place and a comfortable posture with palms turned upward in the lap. Become aware of the breath. If you like, use the breath as a mantra. Breathe in grace. Be mindful of all that you have given. Silently whisper "grace" as you breathe in. Open the left hand and imagine receiving everything you need this day. Envision light surrounding you as you breathe in love. Remain here until your heart and soul are full.

Breathe out grace. Be mindful of all that you have to share. Silently whisper "gratitude" as you breathe out. Open the right hand and imagine sending out kindness, healing, and compassion to those in need. Envision light radiating in all directions as you breathe out love. Repeat breathing in grace and breathing out gratitude until the practice feels complete.

Resume your normal activities but every now and then pause to follow the breath. Allow grace and gratitude to flow wherever you are.