Gratitude goes beyond saying please and thank you.
It is a conscious effort to appreciate what makes us feel good.
It involves opening our hearts and embracing our blessings.
Recently, scientists have found evidence that practicing gratefulness meditation may have powerful benefits – making you happier, reducing anxiety, and boosting your immune system.
Practicing gratitude involves recognizing the positive aspects of your life.
Whether you keep a journal with a daily gratitude list or tell those around you daily how important they are to you, gratitude is truly a win-win practice.
Why You Should Meditate on Gratitude
Our thoughts have true power.
As a quote from the Buddha reminds us, “The thoughts manifest as the word; The words manifest as the deed; The deeds develop into habits, And habit hardens into character.”Â
And science is steadily showing that gratitude is consistently associated with a greater sense of happiness.
Science tells us that counting our blessings,
- increases our optimism
- relieves depression
- improves sleep
- improves immune function
- lowers blood pressure
- strengthens our relationships
And, if feeling appreciative makes us happier and affords a better life, shouldn’t we be grateful 365 days a year?
How to Begin a Gratitude Meditation
Recently, researchers found that healthcare workers felt an increased sense of well-being after being trained in gratitude meditation. Meditation is generally about clearing the mind and focusing on the present.
However, gratitude meditation helps one focus on what makes you feel grateful.
For those that have never practiced guided meditation, a thanksgiving meditation script helps direct the meditation session to thoughts of gratefulness.
A 5-minute gratitude meditation session is a series of simple steps:
- Find a quiet space where you will not be interrupted.
- Choose a comfortable position – sitting on the floor, ground, or a couch.
- Close your eyes or look softly at the ground in front of you. Try not to focus on the world around you.
- Breathe – notice your body’s reaction and your feelings.
- As you breathe out, release any negative emotions or worries.
- Imagine the things for which you are grateful.
- Think of the people for which you are thankful.
- Hold these thoughts and feelings.
- Bring your focus back to your breath and your body.
- Return to the present when you are ready. Open your eyes – ending the gratitude meditation session.
Gratitude Meditation Script: 11 Scripts to Boost Gratefulness
Our days distract us from the present moment with the pursuit of material things and the need for constant doses of information, leaving us untethered and empty.Â
These 5-minute guided meditations and mantras help ground your thoughts, allowing you to savor the people and things you appreciate. Â
1. Gratitude for Health
Not surprisingly, research links gratitude, meditation, and better and longer sleep.
To meditate on your gratitude for good health:
- Breathe in. Breathe out, feeling your muscles soften into the surface beneath you.
- With each outward breath, release any tension – relaxing your face, shoulders, and arms.
- Now, on your next exhale, embrace feelings of love, compassion, and empathy.
- Focus on your body’s core. Call to mind something for which you are grateful.
- Breathe. Think of your gratitude for being healthy.
- Feel gratitude for your health, ability to walk, travel – to do the things you love.
- Breathe deeply. Fill yourself with gratitude’s glow.
- Refocus your attention and remember gratitude’s affection.
2. Gratitude for a New Day
Morning meditations expressing gratitude set the feelings and tone for the day.
To meditate on the day’s gratitude:
- Breathe.
- Today is a new day. Good and serendipitous things will happen.
- Exhale. Allow positive energy to guide your day.
- Dhanya Vad. Today is a unique and creative day.
- Breathe in the possibilities.
- Exhale, releasing the negativity of previous days.
- Today is a good day. You are present and aware of your emotions.
- Breathe in the fresh, clean air of a fresh new day. Breathe out all the tension and negative energy from the day before.
- Embrace love and return your focus to the present.
3. Daily Gratitude Mantras
Mantras are simple directed words or short phrases that, when repeated, help develop resiliency and remind yourself to be present and sympathetic to all, including ourselves.Â
They can be said throughout the day or integrated into a guided gratitude meditation session.
Guided meditation for gratitude is the perfect place to incorporate mantras. Repeat your chosen mantra, out loud or quietly, to yourself throughout the day.
Daily gratitude mantras include:
- Dhanya Vad – Sandskirt, meaning I am grateful.
- I am grateful for my family.
- I am thankful for my friends.
- I am thankful for my children.
- I am thankful for music.
- I am thankful to be able to walk.
- I am grateful for my health.
- I am grateful for my garden, bugs, bees, and all.
- I am grateful for ____________, the person I love.
- I am thankful to be alive.
- I am grateful for my sight and hearing.
- I am thankful for my job, home, and the food on my plate.
4. Gratitude for People
Humans are social creatures needing touch, love, compassion, and companionship.
We are nothing if not for the people in our lives. In fact, recent research shows an actual biological need and a chemical release when we are with others.
To express gratitude for the people in your life:
- Begin your short gratitude meditation session.
- Breathe in -opening your heart.
- Breathe out, releasing the negative feelings.
- As you breathe, think of the people who bring your heart joy.
- Fill your body with their warmth.
- Think about who is first when you think of those that you love and love you. Visualize each one by one.
- As you see each of their faces, think of the phrases, I am loved by, or I love.
- Recall happy memories and let those fuel your gratitude.
- Breathe out, releasing any anger, frustration, or conflict.
- Breathe in your appreciation and return your focus to the present.
5. Gratitude for Luck
Gratitude attracts luck and prosperity. Luck consists of positive energy and is intimately associated with gratitude. Showing gratitude forms a focal point for good energy creating a positive loop.
To express thanks for all of the good and luck in your life:
- Begin your short gratitude meditation session.
- Breathe in. Breathe out – releasing any tension.
- Think of something you are lucky to have. It can be the food, a job, a favorite sweater—express appreciation for something that brings you comfort and joy.
- Breathe deeply, filling yourself with gratitude. Breathe out, clearing your mind and body of negative feelings or doubts.
- Next, think of someone you are lucky to know. This person could be a lover, a teacher, or a mentor. Visualize how they contribute to your life.
- Breathe out, releasing feelings of loneliness.
- Finally, think of yourself — focus on something you admire about yourself as an individual. It can be your humor, drive, or compassion.
- Breathe in the goodness and return your focus to the present.
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6. Gratitude for Things
Life is hectic. And our relentless daily pursuit of what we do not have can be overwhelming, whether it is a family, husband, wife, a new car, or the latest technology.
You deny the present by focusing on what you want in the future.
However, if we stop and reflect, we see how fortunate we are regarding possessions. We can clear our minds and reduce anxiety by expressing gratitude for these things.
To express thanks for the things in our lives:
- Begin your short gratitude meditation session.
- Breathe deeply in and out – releasing any tension.
- Clear your mind. Allow the list of things you do not have to fade.
- Breathe in, and anchor yourself in the present.
- Breathe out, thinking that material things are not important.
- Let’s focus on you and the here and now. With each breath, give thanks.
- Begin with your feet, and slowly express your gratitude.
- I am grateful for my shoes.
- I am thankful for my pants.
- I am happy to have soap and water.
- Continue until your gratitude list is complete.
- Breathe out, releasing feelings of inadequacy.
- Breathe in and return your focus to the present.
7. Gratitude for Joy
Joy is a great pleasure or happiness for ourselves or others. Joy’s euphoria expresses itself in many forms; a songbird’s chirp, a present at Christmas, a child’s smile, or seeing a loved one after a long absence.
But sometimes, it is easy to forget the positives in life and focus on the negatives.
To meditate on thanks for life’s joys:
- Begin your short gratitude meditation session.
- Breathe deeply in and out – releasing any tension.
- Bring to mind a person you care about. Picture their success and well-being.
- Breathe in, wishing them joy.
- With each breath, show sympathy, using simple phrases that express your true intention.
- Now think of people with whom you experience conflict.
- Breathe in reciting the words, May your happiness forever increase.
- Breathe out, releasing jealousy and dislike.
- Repeat your intentions of joy until you feel grounded.
- Breathe in your appreciation and return your focus to the present.
8. Gratitude for Challenges
Growth requires discord. Friedrich Nietzsche, a German philosopher, reminds us, “that which does not kill us makes us stronger.” Trite but true. Without challenging people and events in our lives, we become stagnant.
To express gratitude for life’s challenges through short meditation:
- Begin your short gratitude meditation session.
- Breathe deeply in and out – releasing any tension.
- Breathe in picturing a challenging person.
- List one reason you’re thankful for them in your life. Now express gratitude for them. This may not be easy at first.
- Breathe out anxiety and frustration, releasing distrust and dislike of people.
- Next, breathe in, imagining a difficult situation.
- List one reason you’re thankful for the experience. Now express gratitude for the event.
- Breathe out, releasing all fear.
- Breathe in, filling your body with well-being.
- Gratitude for challenges meditation helps us view these problematic people or situations from a new perspective.
9. Gratitude for Self
Self-care continues to be a buzzphrase. But what does it mean? Self-care goes beyond a weekend away, a great round of golf, or a relaxing mani-pedi.
It is the expression of gratitude and love for self.
Self-gratitude is incredibly important. It makes us value ourselves more. It helps to increase self-esteem and to improve self-love, which is vital for overall well-being.
To express gratitude for life’s challenges through short meditation:
- Begin your short gratitude meditation session.
- Breathe deeply in and out – releasing any tension.
- Breathe in. Think of why you are grateful for yourself and the person you are right now.
- Breathe out, removing all disagreement.
- With each breath, reinforce your thoughts.
- I am thankful for myself.
- I am grateful for my looks.
- I am grateful for my intelligence.
- I am thankful for my smile and laugh.
- Meditate on the emotions these statements impart.
- Breathe out self-loathing.
- Breathe in, filling your body with well-being and yourself with a positive feeling.
10. Gratitude for Nature
Nature is life. And, whether we realize it or not, humans must live in symbiotic harmony with nature. Thus, expressing a daily appreciation for the beautiful gifts of our world allows us to affix our place in this universe.
To express gratitude for nature through meditation:
- Begin your short gratitude meditation session.
- Breathe deeply in and out – releasing any tension.
- Bring to mind the various aspects of nature that make you feel grateful.
- Breathing in, imagine tall trees or warm winds.
- Perhaps it’s blue skies, the rain that feeds the crops, or the cat curled up at your feet.
- With each breath, express gratitude for each natural thing in your life – releasing anger and anxiety.
- Oneness with nature imparts calmness.
- As you end your gratitude list of nature’s wonders,
- Breathe in your appreciation, filling your body with oneness
11. Gratitude for Small Things
Focusing on the good is not always easy. Humans prefer to look for what is wrong or not working. Luckily, as we age, gratitude for life’s little things grows.
Whether it is a delicious cup of coffee or your plane leaving on time for once, appreciation for the small stuff is significant.
Practicing gratitude can provide hope to flourish in our hectic lives.
To express gratitude for life’s little things:
- Begin your short gratitude meditation session.
- Breathe deeply in and out – releasing any tension.
- Think of something, a small thing, for which you are grateful. It could be toast or a warm blanket.
- Breathe out, releasing the chaos of daily life.
- Breathe in, filling your mind with the present.
- Not passing judgment, just being grateful for sunglasses or salt.
- Continue with your list until you can not think of anything else for today.
- As you end your gratitude list of nature’s wonders,
- Breathe in returning your focus to the world, more grounded and at peace.
Gratitude meditation is a way of bringing us back to a place of personal reflection and building resilience for the future.
Meditating on the things we are grateful for is not about solving the world’s problems. It is trying to recognize the daily aspects of our life, both negative and positive, that shape us into better people.
