Gratitude Guide

Gratitude mediation is a practice observed widely across the globe. This form of mediation is used by a variety of different cultures including Buddhists, Native Americans, and nuns. Gratitude meditation is rather straight forward, a type of meditation where one expresses gratitude. It can be as easy as reflecting on people and things you’re grateful for. Gratitude meditation is an extremely beneficial practice, and studies have found that it increases levels of gratitude, decreases depression, and even improves sleep. This form of mediation is also cited as a healthy coping mechanism against traumatic events. There are many ways to practice gratitude meditation, so here is a guide to kickstart your journey to being more thankful.

“Grateful Mantra Meditation”

  1. Find a quiet place where you can effectively meditate. Begin by taking a few deep breaths in until you’re more relaxed.
  2. Think of at least 10 things you’re grateful for. These could be any small blessings you recognize throughout your fay to day life. Here are some examples
    1. Friends
    2. Family
    3. Teachers
    4. Pets
    5. Education
    6. Shelter
    7. A bed
    8. Air
    9. Water
    10. Food
    11. Vital organs
    12. Plants
    13. Nature
    14. Hobbies
    15. Clothes
    16. Sunshine
    17. A good book/movie
    18. Laughter
    19. Friendship
    20. Music
  3. Once you have a small list in your head, begin the gratitude mantra. Say aloud, “I am grateful for…”
  4. Repeat this mantra 10+ times and fill in the blank with something else you’re grateful for every time you say the mantra.

“Yin Yang Gratitude Practice”

  1. Find a comfortable place and calm yourself with a few deep breaths.
  2. Think about something small that is troubling you, just a small annoyance or irritation.
  3. Once you think of your small problem, seek a positive circumstance from this negative event. By finding the positive, you are recognizing positive aspects of your life that you should be more grateful for.
    1. Bad grade on test: More room to learn
    2. Long car-ride: More time to listen to your favorite music

“Gratitude for Life’s Gifts”

  1. Find a place of stillness and get comfortable. Take a few deep breaths.
  2. Begin by counting to three, and for each number, name a gift. Gifts can include:
    1. Gift of life
    2. Gift of hearing
    3. Gift of taste
    4. Gift of love
    5. Gift of friendship
  3. Repeat as many times as you’d like.

 

More guided gratitude meditation:

https://www.youtube.com/watch?v=OCorElLKFQE

https://www.youtube.com/watch?v=iRnbKWapfEM

https://www.youtube.com/watch?v=v5GynqbjYcw

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