The Gratitude Meditation

Program Description
Meditation is often seen as an esoteric Eastern practice, but for many years scientists have studied the effects of meditation on stress reduction. In one study, Richard Davidson, a Harvard-trained neuroscientist, studied the brain patterns of Buddhist monks during meditation. He learned that meditation can increase activity in the left side of the brain's prefrontal cortex, an area that is associated with positive emotions. By practicing a "gratitude meditation," you may reap similar health benefits.

Actions
1. Find a quiet corner or place where you can sit and not be disturbed for at least 15 minutes.

2. Close your eyes and gradually lengthen your inhalations and exhalations; you might try to inhale for 3 counts and exhale for 3 counts.

3. Visualizing as much detail as possible, mentally bring to mind the people or things that you are grateful to have in your life.

4. This may mean thinking of the good health of family members or even picturing a favorite place in nature where you thrive.

5. As you visualize these details, allow any physical sensations that you feel to become amplified; you may feel warmth in the center of your chest or you may breathe more deeply.

6. End your gratitude meditation by choosing a specific quality about yourself for which you are grateful. Notice the physical sensations this brings about in your body.

7. Allow your breath to return to normal and become aware of your surroundings--the sounds of the birds outside or the sound of people talking--to activate your normal level of awareness as you return to your day.