The Attitude of Gratitude - A Meditation Class

Nasal-Clearing Breathwork (Gentle Breath Retention)

• Take a deep breath in through your mouth.

• Exhale gently and completely through your mouth.

• After the exhale, pinch your nose (or if your nose is too sensitive, simply hold your breath without pinching).

• Hold your breath for as long as is comfortable (do not strain).

• When you need to inhale, release the pinch and breathe gently through your mouth.

• Once your breath has normalised, repeat the cycle for 5–6 rounds.

Effect: This helps to temporarily reduce inflammation in the nasal passages, making it easier to breathe through the nose.

The Dhyana Mudra 

This hand position m supports deep concentration, inner peace, and mindfulness. It promotes stillness and clarity, making it an effective tool for meditation. By calming the mind and fostering balance, the Dhyana Mudra enhances focus, encourages introspection, and aids in recognising and transforming unconscious patterns into conscious actions.

Recognising Patterns

• Acknowledge that most of our actions are guided by the automatic and unconscious mind, making it easy to fall into old patterns without awareness.

• Observe these habits during meditation, noticing how they might push consciousness away or limit your potential.

• Bring Awareness to these paradigms, allowing them to become conscious so you can actively reprogram the unconscious mind with healthier behaviours that align with your intentions.

Effect: Meditation helps you identify and shift unconscious habits, empowering you to replace them with patterns that serve your well-being and growth.

Attitude of Gratitude

• Reflect on what you are grateful for—this could be big things or the little moments in your day. Allow yourself to deeply feel that appreciation.

• Ask for health and blessings for all those you love, those you know, and even those beyond your immediate circle. Feel gratitude for their presence and wish them abundance.

• Focus on something you want to accomplish. Envision it as though it is already achieved and feel a deep sense of celebration and gratitude for its manifestation.

Effect: Gratitude anchors you in the present moment, shifting focus away from fear, anger, or anxiety, and fostering a sense of connection and positivity.