Australian Yoga Journal — July 2017

“Frank and Jane, thank you again for an amazing five days. Frank, you are a truly empathic

teacher, and Jane your food and garden are as nourishing as the yoga. Being able to sit on your

verandah and stare at the mountains (or better yet walk on them) is a perfect way to reflect on

the learnings from the yoga and digest the delicious meals. I encourage everyone to treat

themselves to this amazing experience“. Kimina

Practice: Welcome

gratitude and joy
Another practice for welcoming joy is
to spend time experiencing gratitude
moments—welcoming feelings of
gratitude and joy into body and mind.
You do this by taking time to recall that
which you’re thankful for. Research
shows that people who regularly
practice gratitude moments are more
joyful and experience less depression
than those who don’t. The following
is good to do at night, before falling
asleep.

With your eyes open or closed, welcome
the environment and sounds around you:
the touch of air on your skin, sensations
where your body touches the surface that’s
supporting it, your body breathing, and
sensations present throughout your body.
Welcome into your body feelings of
gratitude and joy: perhaps for a friend
or animal in your life; for where you
live; for something someone has done
for you; for having food, shelter, and
clothing; or for simply being alive. Allow
feelings of gratitude and joy to spread
throughout your body. Feel an inner

smile or your heart growing warm. Allow

feelings of gratitude to expand and radiate

throughout your body, and into the space

all around you.

Notice opposite feelings that may

arise, such as disappointment, grief, and

unhappiness. As opposites arise, welcome

them. Then, in turn, welcome feelings

of gratitude and joy. Allow gratitude to

saturate every part of your body that feels,

or has felt, unhappy.

When it feels right, let go of all

opposites, allowing yourself to feel only

gratitude and joy, for no reason at all.

When you’re ready, open and close

your eyes several times while affirming

your intention to feel gratitude and joy

throughout your day. Then, go about your

activities knowing that gratitude and joy

are always with you, wherever you are,

whatever you’re doing, whomever you’re

with, helping you feel connected to yourself

and the world around you.

Practice resting in feelings of

gratitude and joy during meditation,

whenever you’re falling asleep and

waking up, and as you go about your

day. Taking in small, regular daily

doses of gratitude and joy goes a long

way toward enhancing

your overall health and

wellbeing.

Moving forward

Yogic meditation invites you to

treat every life event you

encounter as an opportunity to

remember, experience, and

strengthen your realisation of

joy as innate and ever-present,

no matter what your

circumstances. Accessing joy

will help you explore your

interconnected wholeness with

all of life, which in turn enhances

your ability to experience

unchanging wellbeing, gain

insight, and take the actions you

need to experience harmony within

yourself, across your lifetime.

Richard Miller, PhD, is the founding

president of the Integrative Restoration

Institute (irest.us) and co-founder of the

International Association of Yoga Therapists.

This is his eighth in a series of 10 columns

designed to help you create a lasting and

impactful meditation practice.