Contentment meditation can help release the restlessness we sometimes feel when we sit down to practice. We remind you that nothing needs to be done except being. When you are content, there is nothing you need to change at this moment. We can allow ourselves to be here, to be present with everything as it is.
How can we achieve satisfaction? One way to connect to contentment is gratitude. As we feel gratitude for this breath, this body, and this moment, we glimpse the truth that in this moment everything is perfect just the way it is. We may not like it, but we are exactly where we need to be to learn the lessons that will help us grow.
Some traditions call contentment the highest state of happiness. When we are satisfied, we neither desire nor reject anything. This allows for full presence, allowing deep insight into the true nature of this moment.
Here is an example of “Increase your presence with this contentment meditation” Guided Meditation Scenario:
Take a comfortable seat in a quiet place where you can be free from distractions
Sit up tall, keep your chin level and your shoulders relaxed
Soften your tummy and soften your thighs
Let your hips rest firmly on the seat
Close your eyes or look softly at the ground in front of you
With your mouth closed but your jaw relaxed,
Breathe in and out through your nose
Find a breath that is patient, gentle, and steady
Make each exhalation as long as each inhalation
As you focus on breathing,
turn the corners of your mouth up into a slight smile
And it brings a deep sense of satisfaction to the breath
Breathe in and out with loving awareness
Grateful for every life-giving inhalation and every precious exhalation
Let this feeling of gratitude permeate your entire body
Perhaps you can imagine it as a warm feeling or a light
He is still aware of the breath, but he is grateful for the breath with his whole body
Be grateful as it moves in and out through your nose
Be grateful when you feel your chest expand and your belly release
Be grateful as you feel your entire body riding the waves of each breath
(pause for 3 breaths)
Let this whole-body gratitude help you to keep your focus and attention on your breath
Each patient’s inhalation is highly valued
Appear with each wonderful exhalation
Watch your breath because it’s the most beautiful thing you’ve ever seen
(pause for 3 breaths)
And if the mind gets confused, it happens
Anytime you notice that you have wandered from focusing on your breath,
The purpose of this contentment meditation script is to feel contentment in the body. This practice is great for personal use or as a tool to help others. Read this meditation script verbatim or make minor adjustments as you see fit.
Satisfaction may seem like an abstract concept. As you guide, you will notice that the script asks practitioners to connect to gratitude, presence, and patience. Think about how these feelings are related to feelings of satisfaction and how they might differ from one another. Sometimes the nature of contentment is revealed when we become aware of our restlessness or dissatisfaction.
Cultivating a sense of contentment can help us rest more patiently in the present moment, letting go of our desire for change. When we become familiar with contentment in meditation, we are more likely to experience contentment in everyday life. Being able to rest in the present moment without being forced or pulled by desire or aversion is a sign of complete freedom.
