This “Gratitude Meditation” is something I started doing when my mom was diagnosed with brain cancer. Three years later, it can still pick me up when I’m feeling down.
You can do this with or without a timer.
1. Find a comfortable seat– you can sit in a chair, sit against the wall, or sit on enough blankets so that with your legs crossed, you’re hips are slightly higher than your knees. This allows the hip flexors to relax so that your body isn’t a distraction while you’re meditating.
- Take some time to get situated and begin to even out the breath, making each round of breath a little longer and smoother. Breathe in and out through the nose if possible. Pay special attention to where the breath is most noticeable in the body and allow the breath to become more expansive from that point.
- When you’re ready, begin to repeat this mantra in your mind:
Inhale, “For ________,”
Exhale, “I am grateful.”
You can fill in the blank with whatever comes to mind— names, circumstances in your life, things in nature— you can repeat the same thing a few times or change it up each time, filling in the blank as you would a gratitude journal.
I am reluctant to tell you how or when to finish this meditation. You may be left feeling overwhelmingly grateful and will instinctively sense when it’s time to end.