This technique is based on the over seventy-five verses in the Quran that admonish us to become appreciative of Allah and his limitless bounty.
We have blessed you with many a bounty. (108:1)
Some of these verses include:
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You shall remember Me, that I may remember you, and be thankful to Me; do not be unappreciative. (2:152)
We have established you on earth, and we have provided for you the means of support therein. Rarely are you appreciative. (7:10)
And He committed the sea to serve you; you eat from it tender meat, and extract jewelry which you wear. And you see the ships roaming it for your commercial benefits, as you seek His bounties, that you may be appreciative. (6:14)
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First, as with all meditaiton practices, take a comfortable position and remind yourself of your intention to worship Allah; a few deep breaths are good here.
Then, as you sit in silence, just notice what arises into your consciousness. As noises, ideas, sensations, emotions come into awareness, become greateful for whatever comes.
Specifically, as anything comes into your awareness, silently repeat mentally … I am appreciative for Allah and his many blessings. Then remind yourself of some blessing that you have … if you can’t think of anything else, thank Allah for your breath, for your skin, for the fact that He has created you.
In this way you empty yourself of all the judgements that you entertain … replacing them with gratitude and appreciation for Allah. When you leave your false ideas about reality behind and join Allah in appreciation, you will find real peace.
As with all meditation practices, take what you get! Expecting certain experiences or outcomes is the biggest barrier to successful practice. Allah is in control … let Him lead. The key is practice, practice, and more practice.
Silent meditation can be challenging - so be kind to yourself - don’t push it. In the beginning meditate for a few minutes longer than is comfortable. Most of us seasoned meditators find that forty minutes is optimal.
peace on you