3 – Awaken the Energy of Gratitude {Manifesting Grace Through Gratitude – Chopra Center Meditation}

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“Joy is the simplest form of gratitude.”
Karl Barth

 Message of the Day:

In today’s meditation, we learn how to recharge our gratitude batteries. If we are tired, upset, or stressed, then our heart is closed and we are not able to feel or express real gratitude. Genuine gratitude comes from a feeling of contentment, safety, and being welcomed in your life – what Buddha called the “gladdened heart. This natural energy of gratitude is awakened when we meditate. Our intention in meditation will be to invite this warm attitude of appreciation into our awareness and perception. With this recharged heart of thankfulness we will find reason to be grateful wherever we look.

I am gladdening my heart.

Ananda Hum

I am bliss

Day03 Grace

Oprah Winfrey:

Welcome to day 3, Awaken the energy of attitude. This is a good good day.

There is a unique one-of-a-kind power in gratitude. It’s an energy that elevates and expands you, even as it brings you to a deeper place in your own heart. Bestselling author Melanie Beattie said it beautifully: ”Gratitude unlocks the fullness of life. It unlocks what we have into enough – and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.”

Nothing around you changes. You change. When gratitude shifts the moment, it shifts you.

For today’s meditation, open up to the attitude and grace that your gratitude ignites. We’re going to share in this special energy together. So let’s listen to Deepak and then we will meditate.

Deepak Chopra:

Yesterday we began the process of making grace real and practical. This happens through something the Buddha called gladdening the heart. A closed heart cannot feel gratitude. When you feel irritated or angry with somebody, or if you are simply stressed and tired, you don’t have the energy to be grateful. When you have no energy for giving, forcing it won’t work. Gladdening the heart is like recharging a battery. It replenishes the energy of gratitude.

First you need to recognize what this particular energy feels like inside yourself. It’s the feeling that you are welcomed and safe in your life. You feel you are supported in whatever you want to be. The good things in your life show that abundance has included you. This is the natural energy of gratitude when you find in your own awareness.

The next thing is to renew this energy and this happens when you meditate. You are specifically requesting the warm attitude of thankfulness. At a deep level where all possibilities exist, your awareness will renew this energy which is gratitude.

We are not talking about looking outside the window and seeing a shiny new car and a perfectly manicured lawn. You can feel a surge of gratitude simply by gazing at a beam of sunlight and watching how the bright particles are dancing in it. True gratitude comes from knowing that you belong in the infinite dance of life.

To gladden your heart, consider the perfectly precise chain of events that created this very moment. There is wonder in perceiving how the tiniest element fits into the whole, how your existence is woven into the existence of everyone you love including every memory of love.

Whenever you feel something outside yourself to be grateful for, it is not the thing that creates gratitude, but the energy of joy inside you. A gladdened heart is our birthright. To awaken it comes naturally – as we have been doing right now.

As we prepare to meditate together, let’s take a moment to consider our centering thought,
I am gladdening my heart
I am gladdening my heart

Now let’s prepare for our meditation. Make yourself comfortable and close your eyes. Become aware of your breath and breathe slowly and deeply. With each breath, allow yourself to become more deeply relaxed. Gently introduce the mantra,
Ananda Hum – or I am bliss.

This mantra awakens the inherent joy in our hearts so that we look out upon the world with love and gratitude. As you repeat the mantra, feel your heart swell with joy. Repeat it silently to yourself,
Ananda Hum
Ananda Hum
Ananda Hum

With each repetition, feel your body, mind and spirit open and receive just a little more. Whenever you find yourself distracted by thoughts, noises or physical sensations, simply return yourself to silently repeating the mantra,
Ananda Hum
Ananda Hum
Ananda Hum

Now release the mantra. Continue to sit restfully, inhaling and exhaling slowly. When you feel ready, open your eyes.

As you continue with your day, contemplate the centering thought.
I am gladdening my heart
I am gladdening my heart
I am gladdening my heart


Journal Entries:

  1. “Write down the things in your life that most gladden your heart. These could be as simple as breathing pure mountain air on a hike or feeling the warmth of the morning sun on your cheek.”
  2. “Close your eyes, place your attention in your heart, and reflect on the people you are most grateful for. Now, write down what this experience made you feel.”
  3. “Describe the most beautiful thing you saw today and how you felt about it.”
  4. “Reflect further on today’s experience.”



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