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How to Practice With a Gratitude Meditation Script

Before we start – I am no ‘guru’ nor a spiritual expert. I just enjoy Meditation and Yoga and wanted to start a blog from my perspective of trying to create a daily routine that allows me a glimpse of the stillness they can bring. I try to link out to as many reputable sources within these posts as I can, some of these external links enable me to earn a commission which helps towards the running of the blog.


Gratitude is one of the healthiest of all emotions. It’s more than just saying thank you, it’s the positive feeling of a deeper, more resonant appreciation for something.

It’s so easy for us to think that in order to be happy we have to obtain certain things that we don’t currently have.

The reality is that increasing our material possessions is not how happiness is created at all. On the contrary, happiness comes when we see and appreciate what we already do have, within. From that perspective, it is easy to see how living in a state of gratitude fuels happiness. The two are inextricably linked.

Gratitude in Spiritual Practices

Throughout the history of the world, gratitude has played an important role in spiritual practices and has recently found its way into popular culture with the rise of social media and a growing awareness of living mindfully. A quick search on Instagram for #gratitude will bring up endless memes, quotes, positive posts about the importance of practicing gratitude every day. While these are fun to look at and share, the real benefits are seen when you actually learn how to make gratitude a seamless part of your life, integrated into the way you approach everything you do.

Buddhist monks start every morning meditation with a chant acknowledging the blessings in their lives. Native Americans follow a similar ritual, taking time to always thank and appreciate the beauty of their natural surroundings. For these cultures and groups, gratitude meditation is as normal as breathing.

For us in the Western world with our demanding schedules, habitual stresses, and exhausting routines – gratitude can get pushed aside all too easily. This is a mistake on our part, cultivating an attitude of gratitude should not be a chore to squeeze into the day! Gratitude practice is vital to us living out the best versions of ourselves in our lives. We could all benefit from developing a stronger sense of gratitude with regular guided meditation.

Scientific research shows that those who regularly practice feelings of gratitude are healthier, emotionally, and physically, with lower blood pressure and a more positive life experience. The same benefits can be felt with regular meditation, so combining the two is a win-win.

The Benefit of Gratitude Journals

A great and simple way to begin to feel grateful is to start keeping a gratitude journal alongside practicing gratitude meditation.

You simply write down 3-5 good things each morning or evening, that you feel grateful for in your life or good things that specifically happened to you that day. They could be as huge as having a roof over your head and food to eat or as small as the delicious coffee you enjoyed that morning or the person who held the door open for you.

Many people find that keeping a journal also helps them to keep track of their regular gratitude meditation observing any emotional shifts or changes in their lives over time. Your journal is also an inspiring place to list gratitude affirmations that you could read aloud every morning.  You could even create your own guided gratitude meditation and incorporate those affirmations.

Gratitude Yoga

If you’re already a dedicated yogi, why not practice gratitude yoga? Alongside your regular practice, simply integrate your gratitude meditation and affirmations. You could hold an intention to feel grateful throughout your yoga session and follow it up with your gratitude meditation.

There are no rules when it comes to gratitude! And the best news is it’s a domino effect, the more you find to feel grateful for the more wonderful things flow into your life, and the cycle continues.

Why not create a gratitude ritual, whereby you combine gratitude journaling, affirmations, yoga, and your own guided gratitude meditation?

Growing Gratitude Through Gratitude Meditation

There are many kinds of meditation practices involving different techniques, and these can offer you some of the most effective and long-lasting ways to grow gratitude within. Meditation is a powerful tool that can greatly enhance your quality of life. Simply by sitting for a few minutes each day, and either following a guided gratitude meditation script or meditating on your own, you can cultivate an awareness of self on a very deep level. From this awareness come feelings of kindness, clarity, generosity, compassion, understanding, and of course gratitude. It’s an

Meditation is available to everyone at all times. It is quite literally the most effective way to achieve a sense of happiness and purpose in your life, and it does not require a huge effort. You do not have to become a monk. You can start with small, manageable steps and build your own gratitude meditation to suit your lifestyle.

A good thing to remember when you meditate is that negative mind chatter will arise, and that is true for everyone. The mind does not like to obey easily and when you first sit down you may well feel alarmed and discouraged by the number of negative thoughts.

When this happens, it is helpful to remember that the brain when in its natural state (i.e. not clouded by individual worries) is kindness, is love and, is gratitude. If you remember that you might find it easier to relax.  Instead of muscling your way to achieve an empty mind and getting frustrated, you see that you are merely uncovering a pure state that already exists, it’s just been clouded temporarily by habitual mind chatter and negative thinking. It is there, trust that is and you will find it.

If you are not familiar with meditation, then beginning with the following techniques for cultivating gratitude is a wonderful way to dip your toe into the world of quieting your mind and developing a gratitude meditation. It’s also best to begin following a guided gratitude meditation at first, so you can concentrate purely on cultivating that sense of feeling grateful and not worrying about whether you are meditating the right way or not.

When you practice gratitude during your meditation, you are focusing the mind on positive things, rather than trying to erase any negative thoughts that come up.

Below is a suggested step-by-step process for fostering feelings of gratitude through a guided gratitude meditation practice.

How to Begin Gratitude Meditation

Sit down somewhere where you are comfortable and undistracted by noise. A meditation cushion can help keep you comfortable when you sit for long periods at a time.

Start by taking some calm grounding breaths as you settle into the space around you. Take a deep breath in and exhale. Repeat this a few times. If at any time during this guided meditation, you feel your mind wandering, just gently bring it back to the breath.

You can begin with the eyes open as you breathe and then after a few moments of breathing, let them close gently.

Begin by really feeling a sense of your physical body sitting on the cushion or wherever you are. Breathe into a sense of peace, feel the inhalations and exhalations. Bring yourself into your own body with your deep breath and focus.

Take a deep breath in and exhale out any tension and stress. You can begin a mental scan of your body, starting from the top of the head and moving gently all the way down to the tips of your toes. You can note feelings of tightness or discomfort, also places of ease and lightness. Don’t focus or get caught into those observations, just let them be noted. While performing this scan you can also begin to consider your hand positions during meditation as well.

Notice your thoughts as they arise and allow them to be there, just breathe into them and try to bring your focus back to your breath.

Rather than worrying about any thoughts of fear, anger, concerns that arise, see them instead as leaves falling gently from a tree or fish swimming past you in the sea. Just let them go. You don’t have to erase them, but you are not looking at them right now.

Guided Gratitude Meditation Script

Appreciate the time you are taking for yourself by sitting in this guided gratitude meditation today.

Become aware of how wonderful it is that you can hear, see, smell, taste, and touch. That you have the gift of life, your breath, your heartbeat, the way your body works perfectly. The use of your legs, the ability to sing, dance, run, and swim.

Say to yourself I am grateful for this.

Then move to acknowledge everything that has played a part in your wellbeing and life so far on this planet. That might include the planet itself, in all its glorious beauty, nature, and wildlife. You might move on to appreciate where you live, places you have traveled to, the greater community, the generations who came before, humanity itself as it has evolved over time, everything bringing you to exist at this unique, prosperous present moment in time.

Say to yourself I am grateful for this.

Appreciate your own unique self, your individual mind, freedom of thought, imagination, creativity, and desire. Take a deep breath and say to yourself I am grateful for who I am.

Think of everything you have lived up to this point and the lessons these experiences have taught you. Feel appreciation for your innate ability to survive, to prosper, to choose happiness now no matter what.

Say to you yourself, I am grateful for this life experience.

Now take some moments to appreciate those special people in your life, a loved one, family members, relationships, friends, children, pets, and all the people you come into contact with regularly. Think of all the love and beauty that exists within all these individuals. Feel the connection that you have with them just by existing. Say to yourself, I am grateful for them. Take a minute to really feel the gratitude in your body.

Take some time to appreciate yourself and the incredible power you have to create your own life just how you dream it, that you are capable of great things and that you have the ability to transform your life and the lives of others through your awareness and gratitude.

Say to yourself, I am grateful to be me.

There are so many benefits to taking the time for this guided meditation. Remember to love and appreciate yourself enough to take the time to be grateful for all the incredible things in your life and in the world beyond. With time and practice, you can allow gratitude into your life to become a default state of being, with far-reaching positive effects.

Charlie Morley

I'm Charlie. I’m not a ‘guru’ or yogi with ten vipassana retreats under my belt. Far from it. I just enjoy Meditation and Yoga and want to create a daily routine that allows me to be present, mindful and in touch with consciousness and thought I would blog about the process.

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