The Miracle of Mindfulness

“Every day we are engaged in a miracle which we don’t even recognize: a blue sky, white clouds, green leaves, the black, curious eyes of a child—our own two eyes. All is a miracle.” ― Thich Nhat Hanh

Gratitude is all around us. Whether we are open to seeing it or not. It is present. We walk through each day, more often than not, unaware of the miracles before us. The small moments of connection and presence, that in one shallow breath, or blink of the eye, are gone and never to return. Someone once wrote to me in a thank you card, "thank you for your time, as this is the most precious gift you can give someone, it is irreplaceable, unique, and you gave that time to us." I still have that card to this day as it reminds me of the moment I truly understood what holding space for someone else meant, what value it held, as well as the true meaning of mindfulness. When we practice mindfulness and live in the present moment, we are open to receiving and connecting to the beautiful gifts, "the miracles" in that moment in time.

“I don’t have to chase extraordinary moments to find happiness – it’s right in front of me

if I am paying attention and practicing gratitude” – Brene Brown

I find that as humans, we tend to struggle with the practical applications of things such as mindfulness or gratitude, often seeking ways in which to begin to understand and conceptualize them. By definition, the word "miracle" is an extraordinary event manifesting divine intervention in human affairs, an extremely outstanding or unusual event, thing, or accomplishment. By this definition, it is both grand, yet also small and simple. It can connect to spirituality, if you choose to allow it, or not. What if we were able to practice more mindful interactions with each other, be grateful and notice the small miracles that mindfulness can give us each day? How do you think you would embrace those small miracles in your life each day?

Spiritually Anchored in Grateful Mindfulness

In my January 2023 GNR Blog post, What is Gratitude Anyways?, we explored the benefits of practicing gratitude and the impact it can have to shift our mindset. If we can impact our mindset with gratitude and mindfulness, then we are truly in the present moment to experience the gifts and miracles before us in the moment. If you recall, one of my favorite definitions of mindfulness is, being in the present moment without judgment. Mindfulness is the concept of identifying the present moment in real time, while gratitude is the vehicle (tool) in which we practice it. These concepts and practices are interconnected. This means when we open ourselves up to one, we are opening the door of possibilities to all of them.

No matter where you anchor your faith, spiritual practice, or belief system, the concepts of mindfulness and gratitude are woven throughout every single sector. Whether you identify with Christianity, Hinduism, the universe or are agnostic, these practices are something we all have in common, if we take the time to recognize it.

Gratitude can be found in many faith practices all expressed in different ways. Diving into the general ways in which a few different practices embrace gratitude is yet another example of the small miracles we sometimes do not see each day. We tend to focus on how we are all uniquely different, and yet overlook how interconnected we truly are.

Sanskrit is the ancient language of Hinduism and Buddhism. In Sanskrit, Kritajna means gratitude.

Krita meaning to cultivate and Jna is a state of consciousness. Kritajna is about cultivating your awareness of consciousness, to be fully present in the moment, to enjoy the gifts for which we are grateful. Dhanya Vad, meaning "I am grateful" in Sanskrit is a mantra that is often utilized to help calm one’s mind and connect. Practicing this mantra is a way one may connect to their consciousness in the present and cultivate gratitude and see the small miracles present in today.

In Christianity, gratitude can be found in many places in the Bible. For example, in 1 Thessalonians 5:16, 18, "Always be rejoicing. Give thanks for everything." Gratitude is one’s ability to show and give thanks for the things one has and be grateful for them. The more gratitude expressed, the closer the spiritual connection one has to recognize those blessing; those small miracles. This is the definition of mindfulness, being in the present moment fully to see these blessings and connect.

In Judaism, the Hebrew word for gratitude is hakarat hato, meaning recognizing the good. The practice of recognizing the good that is already yours. In one of the most recognized texts in Judaism, the Pirke Avot, sharing teachings and truths about living a more fulfilled life, gratitude is again represented here in Who is rich? Those who rejoice in their own portion. Pirke Avot 4:1. Another beautiful example of how gratitude is acknowledged and practiced.

As you can see, Gratitude is all around us, if we can quiet the noise long enough to connect with it. We can even connect to it through our spirituality. Viktor Frankl, a Holocaust survivor who became a well-known social psychologist once shared, "Between the stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” Without acknowledging that space, taking that pause; to breathe and be in the moment, we miss the opportunity to connect to the miracle of mindfulness and, in turn, the gift of gratitude, which will allow us to grow.

“Gratitude is an antidote to negative emotions, a neutralizer of envy, hostility, worry, and irritation. It is savoring; it is not taking things for granted; it is present-oriented.”

– Sonja Lyubomirsky

How to Practice Mindfulness with Gratitude

One key point to make regarding mindfulness is that it is important to hone our practice with both positive and negative emotions, with both good and bad events. It is being in the present moment and seeing that moment for the reality in which it truly is. The more mindful we can be, the more we can connect with gratitude each day. Something I often hear from my work with clients is "I tried that once and it didn't work." I think it is important to mention here that mindfulness is a skill. It is a muscle we are trying to tone, and the more we use it, the stronger it becomes. So just trying something once, while it may help (or not), the key is in the repetition that helps strengthen this tool to support us each day. And remember, practice not perfection.

Here are some ways to begin a mindfulness practice to help you connect to gratitude in your day-to-day life. Just starting is key, it doesn't matter how we begin to practice it. Give yourself the gift on the small miracles all around you and connect to them through a mindfulness practice.

Observe An Object for Five Minutes

This exercise calls for nothing but an object (a pen, a rock, a leaf) and your attention. Pick up the object hold it in your hand and give it your full attention for five minutes (or even 2 minutes if that’s all you can do). Notice the colors, the shape, the texture, and the patterns which are present. This will bring you into the present moment and align your thoughts with your current experience in that moment.

Practice Mindful Drinking or Eating for Four Minutes

Mindful eating practice is when you pay attention during your mealtimes. You may choose to start by mindfully drinking a glass of water. To practice this, simply start by connecting with how it feels to hold the water glass in your hand. Is it hot? cold? Is the glass smooth? Once you have identified the temperature and texture, identify how heavy it is, the colors present, is there a particular smell or sound that the glass makes when placed on the table? Use your senses to connect to the present moment. How does it feel when taking a drink? You can practice this while eating too. This exercise may help you discover new experiences with familiar foods and even tastes which you have not recognized before by simply slowing down and being in the moment with the experience.

The 3-Step Mindfulness Exercise

Step 1: Bring your awareness to what you’re doing, saying, thinking, and sensing at this time by stepping out of auto-pilot mode. When doing this, pause and allow your body to come to a more comfortable position. Recognize any thoughts as they arise, acknowledge any feelings that surface, but let them float by. And say to yourself, “I recognize them, I identify them, but I am not them and I let them pass by me”.

Step 2: Now bring your awareness to your breath for a minute (10 breaths). Try to only focus on your breath, becoming aware of how your body moved with each inhale and exhale. Noticing your lungs expanding and contracting, your chest falling and rising. How the air feels as you breathe in through your nose and how it feels going into your lungs. How does your body feel when you exhale?

Step 3: The last step is connecting your awareness to your environment around you. Expand your awareness outward; first to the body then to the environment around you. Recognize the tension you may feel and release it with your breath. Allow that awareness to radiate outwardly from inside your body, like sun-rays as the sun is rising in the morning with greater brightness and clarity. Notice how your body feels, do you feel any sensations? any tightness? If so, release it. Now bring your attention to what is in front of you, at this time and in this moment. Notice the colors, shapes, texture, pattern you can visibly see. Being in the present moment is also being aware of your surroundings.

“All you have is the present moment. Be still. Be here. Trust” – Melodie Beattie

Gratitude is A Mindful Miracle

Are you becoming more open to the idea of welcoming Gratitude into your daily life? You want in? Start a new mindfulness or gratitude practice today. Share below in the comments how you'll start or what you have been doing to connect to the small moments each day.

This week we announced our first winner of the GNR Self-Compassion giveaway. Please remember if you subscribe to this blog, share it with a friend, like it on LinkedIn, follow Grateful Never Relapses on Instagram and/or Facebook, you will be entered into drawing for the next GNR giveaway. The more you share and like, the greater your chances of winning. (You will be contacted via messenger or email to tell us where to send it.)

Keep sharing the love, grateful beings!

(February 2023 GNR Self-compassion & Gratitude giveaway)

About Grateful Never Relapses

Welcome to a community where the belief and mindset is one in which recovery is possible for everyone! We believe that through gratitude, mindfulness, and awareness of all that is around us and within us, recovery is possible. When you shift your awareness to come from a place of gratitude, even in the most challenging or darkest of times, Grateful NEVER Relapses! The hope for this forum is to offer a brave and safe space to embrace your recovery journey with gratitude. We plan to share useful resources and tools to help you embody gratitude into your daily life. While we understand that everyone's journey is unique to them, we hope you are able to share in the power of gratitude in your own healing journey and realize the doors it may open and the walls it may take down, while recognizing and embracing the power of gratitude within!