6 Simple Steps to Start Practicing Gratitude Meditation Today
“Gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings.”
– William Arthur Ward
“Gratitude Mediation? Josh, have you joined a cult? Are you about to sell me essential oils and align my chakras?”
No sir.
Mediation, gratitude,being intentional with your thoughts, focusing on the positive, gaining perspective…whatever you want to call it, is powerful. And taking a moment each day to be grateful can seriously imrove your mental health.
So, 6 simple steps to start practicing gratitude meditation today.
1. Find your spot
First things first, you need to find a quiet spot.
Your Zen Zone could be:
- A comfy chair
- Your bed (just don’t fall asleep)
- That one corner of your house that the kids haven’t discovered yet
The key is to find a place where you won’t be interrupted for at least 5-10 minutes.
2. Set your intention
Your intention could be:
- “I will focus on feeling grateful” (classic)
- “I open myself to appreciate the good in my life”
- “I’ll try not to think about my to-do list for 5 minutes”
- “Please let me get through this without checking my phone” (honest)
3. Breath
Now, it’s time to focus on your breath. Take a few deep breaths. In through the nose, out through the mouth.
If it helps, imagine you’re trying to fog up a mirror.
4. Think grateful thoughts
Start thinking about things you’re grateful for. And be specific.
Instead of “I’m grateful for food”, try “I’m grateful for that perfectly ripe avocado I had at lunch”.
If you find yourself struggling to think of things to be grateful for, start small. Be thankful you’re not a medieval peasant with a 30-year life expectancy and no Netflix.
5. Focus on your body
As you’re thinking about these things, pay attention to how your body feels. You might notice:
- A warm feeling in your chest
- Your shoulders relaxing
- A slight smile
6. Wrap it up
To finish, take one last deep breath and thank yourself for taking this time. You just did something good for your brain, and that deserves a mental pat on the back.
Rome wasn’t built in a day, and neither is a gratitude practice. Start small, be consistent, and before you know it, you’ll be the annoyingly positive person in your friend group.
Stay grateful, my friends.
Josh
P.S. Gratitude is like a muscle. The more you use it, the stronger it gets. Soon you’ll be the Dwayne “The Rock” Johnson of appreciation. But without the constant eyebrow smoldering and calling people “jabroni.”
P.P.S. Recording your thoughts from each gratitude mediation session in a “gratitude journal” can give you something really fun to look back at in the future.
You can learn about transcendental meditation in my article here.
