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I received such an overwhelmingly positive response to my entry about the Counting Meditation that I thought I would offer another “How To” post.

This Gratitude Meditation is a great way to pick yourself up when you’re feeling down. Remembering our gratitude is often the key to maintaining lasting happiness and contentment that comes from within. Regardless of what happens to us in life, no one can take away our gratitude.

1. Find a comfortable seat. You can sit up tall in a chair, sit against the wall, or sit on enough blankets so that with your legs crossed, your 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.

2. 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.

3. 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 words over and over again or change it up with each breath, 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 instinctually sense when it’s time to end.


Do you already have a regular gratitude practice? Let us know what you do in the comments section of this post!

And thank you for reading. ~ Megan

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