In appreciating our neighbor, we’re participating in something truly sacred. ~ Fred Rogers
On one level, appreciation might seem synonymous with thankfulness. We often use phrases like thank you and I appreciate you interchangeably. But whereas thankfulness can feel more externally oriented and often begs a “for,” appreciation feels like just as much of an internally directed affirmation as it does an outward acknowledgment: I appreciate you implies I value you. It commands a loving generosity of attention that stems from our acknowledging the inherent worth in another being (or ourselves). And in doing so both the bearer of appreciation and the object expand. In this way, appreciation is a generative capacity that reinforces our interconnectedness.
The following practice invites us to direct our loving attention toward that which we appreciate:
- Find a comfortable position. Gently close your eyes or assume a soft gaze. Take a few intentional breaths.
- Call to mind someone you love. With the generous attention of your mind’s eye, form a clear image of this person. Note specific aspects of this person that feel especially meaningful to you. You might think of physical traits, their demeanor, any interactions you’ve had with them. Now rest in appreciation for this person, simply as they are. Say silently or aloud: “I appreciate you.”
- Call to mind a person whom you wouldn’t consider a loved one but with whom you have repeated interactions, perhaps a coworker, a cashier at the store, or someone you receive services from such as your mechanic or hairdresser. With the loving attention of your mind’s eye, form a clear image of this person. Note specific aspects that feel especially meaningful to you. Now rest in appreciation for this person, simply as they are. Say silently or aloud: “I appreciate you.”
- Call to mind a non-human being that feels special to you, perhaps a plant or an animal you often encounter. With the loving attention of your mind’s eye, form a clear image of this being. Note specific aspects you value or that feel especially meaningful to you. Now rest in appreciation for this special being simply as they are. Say silently or aloud: “I appreciate you.”
- Place your hands on your heart and sense into the feeling of this space. How does your appreciation of others feel in your body? Notice what arises. Notice what appreciation inspires in you and how you might be moved to act on what you feel.
- Gently bring awareness back to where your body is, and close your practice in a way that feels meaningful to you.
You might also use the recording below to guide you in this practice:
Meditation created and narrated by Rose Zonetti (4:24)
Build a Life of Belonging
Take a meaningful step to heal the divisiveness in the world. In this self-guided series you will receive guidance, inspiration, and practices to help you cultivate a deeper sense of belonging in your daily life.
Gargi,
I was thinking about you. It has been a long time since we have connected on this site so I hope you remember me.
The first time I read a post from you, you were feeling a little sad. You and I posted back and forth many times over a one or two or three week period of tine. You were watching videos and reading articles by Brother David and you started feeling so much better. I think you came to understand that God was there for you in your life and began to feel much hope and joy as you focused on the love of God. I was remembering how full of love and kindness you were and was wondering if you still came to this site. I looked you up and remembered the two beautiful purple birds when I saw your icon.
If you get this post from me, I would love it if you would respond. I would love to reconnect with you.
Sending love to you, Gargi.
Mary
I did this meditation, I am indeed grateful to you Rose. What I noticed I was apprehensive to visualise some one, whom you do not consider a loved one. But funnily it was easy, a person who works in a grocery store. I when visualising him, noticed his helpful nature and his genuine interaction making his customer feel important. It is genuine and not for commercial purpose, I noticed him for what he was and appreciating him I felt connectedness and my heart opened. Then to a stray cat who is very much a part of my life. I was inspired to see that I feel more open and how I felt my heart ready to love. Active pure genuine love.
I am glad you did not include people you are having difficulty with, as I purposefully without doing this meditation on such a person brought my attention and saw to my surprise, my mind clear as a dessert sky, a smile and a non resistant heart,
This is a better practice than bringing on appreciating people whom one may have difficulty with.
For it brought same results.
Hi Gargi!
I just wrote a post to you but accidentally posted it above your post rather than here in the response section. So I am writing to let you know I have a post for you above your post. 🙃. Thanks, Mary.
What a beautiful and simple way to create joy! Thank you.
I began to wonder if my prayer list might also be an appreciation list. And how appreciation might be good prayer. Thank you for all the inspiration today!
Glad this resonates with you, Tom! I think the quote Sheila references in her comment affirms that appreciation and prayer go hand-in-hand.
Tom, your lovely reflection brought to mind this quote by Alan Cohen, that was once used on this site as ‘The Word for The Day’: “Appreciation is the highest form of prayer, for it acknowledges the presence of good wherever you shine the light of your thankful thoughts”.
Blessings to you, Tom?
Thank-you for this beautiful guided meditation, Rose and Gratefulness Team!!! There is such an overwhelming feeling of love in my heart after doing this guided meditation. It also helped to remove thoughts of judgement about people and allowed true appreciation for them just as they are.
Peace, love and blessings to all ??
Thank you for sharing your experience and appreciation, Sheila! Grateful for you.