GLAD an MBSR exercise.
In psychology, research shows that gratitude is strongly linked with greater happiness. In the context of the traditional Buddhist heart practices, the Brahma-Viharas, gratitude may best be understood as appreciative joy. In the words of Lao Tzu, “When we know how to be content, we never want for anything.” Thus releasing us from grasping and desire. Agreeable thoughts generate co-emerging body sensations and help us develop resiliency against anxiety, depression, and stress. Joy activates specific regions in the brain through a wash of neurochemicals.
The Buddha spoke of Mudita (appreciative joy) as an antidote to the negative feedback loops. Brother Steindl-Rast supports the assertion, saying, It is not joy that makes us grateful; it is gratitude that makes us joyful. It may seem challenging to distinguish the two. So today, we will explore the relationship between gratitude and joy. And then you can choose your own approach to awakening to joy.
We know that gratitude is a thankful appreciation for what we receive. And the word is derived from the Latin word gratia, which means grace, graciousness, or gratefulness. Gratitude embraces all of it! Practicing gratitude means acknowledging the goodness in our lives. We may discover the source of goodness within ourselves and become more aware of it in the world around us.
Gratitude is good for our health and well-being. It can improve sleep quality, enhance emotional regulation, foster hope for the future, increase resilience, and reduce stress, burnout, and PTSD—the benefits of feeling gratitude impact all aspects of life, from the physical to the emotional and social levels.
Let’s take a few moments to tune into the joy and balance in our lives using GLAD, an acronym that provides a beautiful meditation practice.
Now taking a moment to arrive in our bodies, you may want to close your eyes and notice what the inner weather is like today. Next, slowly place awareness on the body, perhaps noticing the feeling of weight, the groundedness of your sit bones in the chair, or the warmth of your hands. There may be tightness or tension showing up in the body. Perhaps you’d like to place a hand there? So gently inquiring into the body and noticing any movement, like the breath in the body, and allowing the breath to soothe the tension and tightness. How does that feel for you? Take your time to be with your calming breath before we begin GLAD.
And now, when you’re ready, imagine a white screen in your mind’s eye, with the letters G.L.A.D. on it.
G- Gratitude. Become aware of any Gratitude that you are thankful for today. Your gratitude can represent anything you appreciate, such as food, water, work, or health. How would an attitude of gratitude shape your day?
L-Learned. Bring to mind one new thing you Learned today. Something you’ve learned about yourself, a person, an ah-ha, a new fact, or something you’ve learned b/c you were open and curious.
A-Accomplishment. Become aware of one thing that delighted you today. It can be an ordinary act of compassion or random kindness you did for another, or simply getting enough sleep, eating well, and getting out of bed in the morning.
D-Delight. What has brought you a smile or laugh today, a flower, a joke, a pet or ice cream?
We are moving to sensing the body and noticing any changes that may have occurred during this meditation. Aware of the breath, opening to the sounds around you, and allowing the opening of your eyes to let the light in when you’re ready.
As said, happiness is our state of mind, not something given to us. Mindfulness philosophy teaches that it comes from within and can be cultivated through practices such as chanting a mantra, meditation, prayer, doing good deeds, and dana. All help in developing happiness and the right attitude toward life. The Buddha taught that nothing happens by chance, “everything has meaning, and your inner life is already endowed with everything you need. No matter how difficult your situation may be.”
According to TNH, to grow appreciative joy, we must touch down into the boundless happiness in our own lives. But how do we do it? How can we feel joy for another person when we do not feel joy for ourselves? Joy is for everyone.
However, it may not be easy for those feeling down, lost, or overwhelmed to develop an attitude of gratitude or appreciative joy. I urge all to allow the experience of letting go — into the possibility of self-kindness and self-acceptance — as a place to begin. Remember, there is always something to be grateful for, even getting out of bed in the morning. Start there with the GLAD practice.
MEDITATION
So let’s settle in again by closing our eyes and taking a few gentle breaths. Invite your body to feel the surface you are sitting on, the weight of your body in the chair, and your feet on the floor. Now take a few moments scanning your body with gentle awareness and loving care.
Now, lightly guide your attention to the inflow and outflow of the breath, smiling at the thoughts as they pass by.
Begin silently repeating the following words. On the inhale, “I’m aware.” ‘On the exhale, repeat, “I care.” Breathing in, I’m aware, breathing out, I care.
Now, bring your kind attention to your heart center and ask your all-knowing, all-loving heart, What brings me joy? Continue repeating What brings me joy? Maybe synchronize it to your breath? Take your time and savour whatever joyful experiences arise.
May you accept yourself as you are
May you be at ease
May you be safe and free from harm
This day and every day _/\_ Mamaji