Guided Meditation For Gratitude

A meditation for gratitude is not just a feel-good practice. However, it is a journey where you completely shift your paradigm on how you see and engage with the world.

My guided meditation for gratitude is over 14 minutes long, and it is narrated in English. The price is $10 and is available for purchase via Stripe. You can find samples here.

Benefits

I have witnessed the changes gratitude meditation has made to people. In short, it redirects your attention from what you do not have to what you do have (in the present moment).

This practice is found in Christianity, Buddhism, and Hinduism.

The Christian Bible states in 1 Thessalonians 5:18:

“Give thanks in all circumstances; for this is God’s will for you in Christ Jesus.”

In the Vedas, you can find:

“Let gratitude be your prayer; let the spark of thankfulness ignite your soul.”

MRIs show our reward center lighting up when we meditate on gratitude, which I think is amazing, and I know it to be true.

This sensation tells me I am generating a ton of dopamine and serotonin, those happy chemicals we all love. Basically, this neural pattern is why thanking makes us feel so good.

Creating Your Gratitude Meditation Space

Prepare to do your gratitude meditation in a place where you’re not likely to get distracted.

It can be anywhere, but it is recommended to be in the quiet corners of your home.

What you want to do is to turn it into a place that is peaceful and where you are left alone.

Start by getting comfortable in a seated position.

You may sit on a meditation cushion, use a chair, or lay if that feels better.

Make yourself comfortable in your meditative posture yet awake. Hang up photos of loved ones or elements of the natural world like plants or rocks.

Beginning Your Gratitude Meditation Practice

Here is a step-by-step guide to help you, you could also follow my guided gratitude meditation if you prefer.

Step 1

Set a PURPOSE for your training. This could be something along the lines of, “I am abundantly grateful for my life” or “I gratefully receive the love + support that is coming to me.“

Step 2

Take a deep breath in and out, and ground yourself.

Slowly inhale through your nose for three seconds, pause and slowly exhale through your mouth.

Find your breath and allow it to set the pace, rising and falling in your chest.

Step 3

Think about one thing you truly are grateful for.

Maybe it is a loved one, a memory, or as simple as a cup of tea. Concentrate on that emotion of gratitude and let it go through you.

Step 4

Begin to open up your attention to other subjects you feel grateful about.

Remember to take a little extra time to clearly picture and deeply feel the gratitude you have for each area.

Step 4

When your mind wanders, gently bring your mind back to your breath and your gratitude.

BE MINDFUL THAT THE MIND NATURALLY STRAYS.

Just bring it back, without judgment is the key.

Step 5

Close your meditation with one final thank you.

You can think, “I’m grateful for that,” either to yourself, to the universe or to god if you are so inclined again, depending on your beliefs.

Deepening Your Practice

Maintain a Gratitude Journal

Everything you are grateful for will put together what you are doing.

Write down 3 things each day that you are grateful for. And the more you find them, the more of a blessing you will easily see.

Meditate

Find a way to meditate and bring mindfulness into your daily schedule.

Be present and look for those small moments of joy.

Express Your Gratitude

Saying thank you to those around you can lead to happier relationships.

Meditate Regularly

Doing a daily meditation is important. A few minutes of difference every day can add up through time!

Integrating Gratitude into Daily Life

There is no specific time or place to do gratitude meditation.

Repeating some variation of “thank you” is easy so you can probably deal with it because you do want to be able to see in your mind that you are the sort of person grateful toward life.

Morning Routine

The moment you wake up, before you get out of bed, name one thing that you are grateful for.

This small ritual can start your day off on the right foot.

Mealtime Gratitude

Before you tuck into your food, take a bit of time to think about all the good food you have access to and be grateful for that.

Contemplate all of the work that went into preparing it and the sustenance it delivers.

Evening Reflection

End your day with a gratitude reflection.

At night, before bedtime recap your day, remember those flashes of joy, the moments of kindness.

Gratitude Cues

Create cues around your home that remind you to practice your daily gratitude.

For example, every time you look at your phone, count three things you are thankful for.

Religions and Gratitude

Christianity

There are several Bible verses that instruct you (if you are a Christian) to give thanks. Philippians 4:6-7 states:

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

Buddhism

Buddha taught that gratitude is indispensable for enlightenment. He said in one of his teachings:

“Let us rise up and be thankful, for if we didn’t learn a lot today, at least we learned a little, and if we didn’t learn a little, at least we didn’t get sick, and if we got sick, at least we didn’t die; so, let us all be thankful.”

Hinduism

One of the qualities the Vedas speak of is, of course, being grateful. One text states:

“When you arise in the morning, think of what a precious privilege it is to be alive—to breathe, to think, to enjoy, to love.”

More Guided Meditations From Spiritual Whirlwinds

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