Meditação da Gratidão

aprenderameditar • Fevereiro 24, 2016 • 350 Comentários
Meditação da Gratidão

De relatos de pessoas que engrandecem e aproveitam mais suas rotinas com a prática constante da gratidão até estudos que relacionam a gratidão à criatividade, ao bem estar e à qualidade das relações interpessoais, podemos ver a importância desse sentimento na vida humana.

A prática da gratidão no dia a dia e o relacionamento desse sentimento e do ato de agradecer serão cada vez mais importantes para nós no desenvolvimento das práticas de meditação. Práticas consideradas mais complexas como o Tonglen, você pode ver aqui,   usam constantemente o trabalho com o perdão, a gratidão e a compaixão, entre outros.

Para isso trouxemos uma prática simples e eficaz voltada para a internalização da sua gratidão. Também sendo útil para trabalhar seu estado emocional.

1- Comece se tranquilizando, focando na sua respiração por alguns minutos.

2- Foque sua mente em experiências positivas: lembranças, sonhos, pessoas e momentos que você aprecia e te fazem bem.

3- Provoque e sinta as sensações boas que você sente ao focar nesses pensamentos.

4- Quando se sentir “pleno”, agradeça por cada um desses pensamentos e experiências. Você pode demonstrar sua gratidão como achar mais interessante mas, sugerimos que você verbalize mentalmente sua gratidão e direcione a energia positiva que está sentindo aos envolvidos nos pensamentos (ou ao universo, Deus ou no que você achar positivo).

5- Volte a focar na respiração por alguns minutos para finalizar.

O vídeo a seguir pode ajudá-lo a realizar essa prática

Essa prática tem diversas variações e ainda existem inúmeras outras que usam a gratidão como foco principal.

Variações interessantes 

– Focar em um momento passado ou planejado para o futuro e direcionar sua gratidão a esse momento e aos envolvidos e responsáveis para que ele aconteça.

– Direcionar para o que não agradeçemos normalmente como relações que deixaram de existir, oportunidades perdidas ou experiências negativas. Agradecer por elas por conta do aprendizado que geraram, por terem te deixado mais forte ou simplesmente por fazerem parte de quem você é.

– Listar as experiências positivias que você já teve como, por exemplo:

              1- Uma grande e positiva decisão que tomou.

              2- Uma oportunidade incrível que aproveitou.

              3- Pessoas especiais que foram essenciais na sua vida.

              4- Momentos em que você foi feliz em motivo aparente.

              5- Dias que marcaram sua vida positivamente…

Lembrar dessas experiências e dos sentimentos que sentiu quando aconteceram. Escrever ou refletir sobre as sensações positivas que você tem ao pensar nisso.

Por fim, usar o estado de entusiamo e centramento gerados por essa lista e pelas lembranças e agradecer. O agradecimento pode ser para alguém específico e que você conhece bem (como uma carta para uma pessoa que te ajudou a aproveitar um dia incrível que você teve) ou para desconhecidos, como ajudar alguém na rua quando notar a oportunidade. O importante aqui é que você vá além de apenas mentalizar a gratidão e a transforme em algum tipo de ação.

Gratos por você ter lido até aqui, desejamos que você tenha aproveitado a leitura e o vídeo e que possa praticar a gratidão cada vez mais na sua vida.

Como vocês sabem, dúvidas, curiosidades, sugestões e críticas são muito bem vindas. Se você se sentir a vontade, compartilhe suas experiências e práticas conosco! 

 

 

 

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350 Comentários

  • Cibele • 2 anos ago

    Olá!

    Esse post me fez lembrar de um vídeo de um professor no TEDxUnisinos 2012 que assisti há algum tempo.

    https://www.youtube.com/watch?v=ziQIxBjnYDQ

    O tema foge de meditação, mas toda a fala dele é sensacional! Mais pro final ele fala de gratidão também, mas de uma gratidão manifesta, e de como ela pode inspirar pessoas a serem generosas, provocando a gratidão umas nas outras. Achei fantástico!

    Ps.: adoro o site de vocês!

  • aprenderameditar • 2 anos ago

    Ola Cibele, A gratidão é realmente uma força incrível que temos disponível. Ela é tão forte que podemos analisar a área da nossa vida que não vai tão bem, e concluir que ali está faltando gratidão.
    Gratidão pelo link! Muito bacana!

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