These are helpful first steps in meditating on Gratitude, Love, Trust, Acceptance and Understanding.

  1. Find a place that is relatively quiet, where you can have a few minutes without interruption. Silence your cell phone. Sit in a comfortable position, ideally with your feet flat on the floor. Close your eyes.
  2. To cultivate a deeper sense of Gratitude, think of memories you have of events, interactions, relationships, experiences with people or out in Nature, especially where you overcame a problem, challenge, or simply were able to let the beauty and complexity of the natural world come into your awareness. What helped you in those situations? Was it another person? A thought, a prayer, an affirmation or suggestion, or simply the richness of the natural world?
  3. Try to feel the sense of Gratitude you are in touch with about those experiences, those changes, those solutions. Did they help you feel changes in yourself or in your life?
  4. Focus on the sense of Gratitude in yourself. Try to imagine Gratitude filling your body, your being, your life. For a moment, try to be Gratitude; let that sense expand in your awareness and imagine it touching more and more aspects of your life.
  5. Let yourself hold that experience however short a time or long a time as feels appropriate. There is no ‘right’ or ‘wrong’. These are capacities we are all born with, capacities that can be cultivated to be stronger, deeper, and more present in our conscious lives.

Next, after you have experienced Gratitude, choose one of the WaterPrayerTM glasses; fill it with cool water, as pure as is available to you.

Follow the steps above, focusing on the quality you chose. There is no more important quality to start with than any other; choose one that appeals to you to start. Some qualities may feel more accessible inside you than others; cultivating those that feel less accessible to you can be something you simply include in your meditation practices as time goes on.

if you chose Trust, begin by thinking of memories, experiences, relationships or other interactions where you felt a sense of Trust for whatever or whomever you shared that memory, experience, or relationship. Hold that sense of Trust, and let it fill your experience in present time, as you are sitting. Pick up the Trust glass with water and take a sip while you are letting your body and being fill with the sense of Trust. Think of the water adding to your ability to Trust as it moves into your body. After a while, take another sip, and let the experience of Trust fill your experience even more. Repeat this as often as you like. Over time, it’s likely you will feel more and more Trust as you move through these experiences and meditations.

if you chose Love, begin by thinking of memories, experiences, relationships or other interactions where you felt a sense of Love for whatever or whomever you shared that memory, experience, or relationship. It does not have to be romantic love; it can be any quality of Love that feels accessible to you in your heart. Hold that sense of Love, and let it fill your experience in present time, as you are sitting. Pick up the Love glass with water and take a sip while you are letting your body and being fill with the sense of Love. Think of the water adding to your ability to Love as it moves into your body. After a while, take another sip, and let the experience of Love fill your experience even more. Repeat this as often as you like. Over time, it’s likely you will feel more and more Love as you move through these experiences and meditations.

if you chose Understanding, begin by thinking of memories, experiences, relationships or other interactions where you felt a sense of Understanding for whatever or whomever you shared that memory, experience, or relationship. It does not have to be a complete or ‘deep’ sense of Understanding; it can be any level or experience of Understanding that feels accessible to you in your heart. Hold that sense of Understanding, and let it fill your experience in present time, as you are sitting. Pick up the Understanding glass with water and take a sip while you are letting your body and being fill with the sense of Understanding. Think of the water adding to your ability to experience Understanding as it moves into your body. After a while, take another sip, and let the experience of Understanding fill your present awareness even more. Repeat this as often as you like. Over time, it’s likely you will feel more and more Understanding as you move through these experiences and meditations.

if you chose Acceptance, begin by thinking of memories, experiences, relationships or other interactions where you felt a sense of Acceptance for whatever or whomever you shared that memory, experience, or relationship. It does not have to be a complete or ‘deep’ sense of Acceptance; it can be any level or experience of Acceptance that feels accessible to you in your heart. Hold that sense of Acceptance, and let it fill your experience in present time, as you are sitting. Pick up the Acceptance glass with water and take a sip while you are letting your body and being fill with the sense of Acceptance. Think of the water adding to your ability to experience Acceptance as it moves into your body. After a while, take another sip, and let the experience of Acceptance fill your present awareness even more. Repeat this as often as you like. Over time, it’s likely you will feel more and more Acceptance as you move through these experiences and meditations.

Remember: these are capacities, not achievements or goals. These meditations are intended to help you have a deeper sense of your own innate capacities by focusing on them, experiencing them in present time to the best of your ability, and seeking to add to your capacities.