Australian_Yoga_Journal_July_2017

Practice: Welcome
gratitude and joy
Another practice for welcoming joy is
to spend time experiencing gratitude
moments—welcoming feelings of
gratitude and joy into body and mind.
You do this by taking time to recall that
which you’re thankful for. Research
shows that people who regularly
practice gratitude moments are more
joyful and experience less depression
than those who don’t. The following
is good to do at night, before falling
asleep.
With your eyes open or closed, welcome
the environment and sounds around you:
the touch of air on your skin, sensations
where your body touches the surface that’s
supporting it, your body breathing, and
sensations present throughout your body.
Welcome into your body feelings of
gratitude and joy: perhaps for a friend
or animal in your life; for where you
live; for something someone has done
for you; for having food, shelter, and
clothing; or for simply being alive. Allow
feelings of gratitude and joy to spread
throughout your body. Feel an inner
smile or your heart growing warm. Allow
feelings of gratitude to expand and radiate
throughout your body, and into the space
all around you.
Notice opposite feelings that may
arise, such as disappointment, grief, and
unhappiness. As opposites arise, welcome
them. Then, in turn, welcome feelings
of gratitude and joy. Allow gratitude to
saturate every part of your body that feels,
or has felt, unhappy.
When it feels right, let go of all
opposites, allowing yourself to feel only
gratitude and joy, for no reason at all.
When you’re ready, open and close
your eyes several times while affirming
your intention to feel gratitude and joy
throughout your day. Then, go about your
activities knowing that gratitude and joy
are always with you, wherever you are,
whatever you’re doing, whomever you’re
with, helping you feel connected to yourself
and the world around you.
Practice resting in feelings of
gratitude and joy during meditation,
whenever you’re falling asleep and
waking up, and as you go about your
day. Taking in small, regular daily
doses of gratitude and joy goes a long
way toward enhancing
your overall health and
wellbeing.
Moving forward
Yogic meditation invites you to
treat every life event you
encounter as an opportunity to
remember, experience, and
strengthen your realisation of
joy as innate and ever-present,
no matter what your
circumstances. Accessing joy
will help you explore your
interconnected wholeness with
all of life, which in turn enhances
your ability to experience
unchanging wellbeing, gain
insight, and take the actions you
need to experience harmony within
yourself, across your lifetime.
Richard Miller, PhD, is the founding
president of the Integrative Restoration
Institute (irest.us) and co-founder of the
International Association of Yoga Therapists.
This is his eighth in a series of 10 columns
designed to help you create a lasting and
impactful meditation practice.
“FrankandJane,thankyouagainforanamazingfivedays.Frank,youareatrulyempathic
teacher,andJaneyourfoodandgardenareasnourishingastheyoga.Beingabletositonyour
verandahandstareatthemountains(orbetteryetwalkonthem)isaperfectwaytoreflecton
thelearningsfromtheyogaanddigestthedeliciousmeals.Iencourageeveryonetotreat
themselvestothisamazingexperience“.Kimina