Affirmations of Gratitude
Take a seat in a quiet place where you feel particularly safe. Sit tall with your spine long, your shoulders relaxed, and your belly soft. Close your eyes or gaze low at the floor. Maintain a level chin for a neutral spine.
Breathe gently in an out through your nose. Release thoughts of the past or future, and turn your awareness toward the present moment. Notice the movement of breath through your body to help get grounded and settle further into your seat.
Bring to mind something in particular you are grateful for today. Feel the appreciation and
gratitude for its presence in your life (5 seconds). As you bring these things to mind for what you're grateful, allow yourself to rest in the experience (5 seconds).
When you cultivate the practice of gratitude, you may even find yourself able to be grateful for
difficult or unpleasant experiences. If you'd like, bring to mind an experience in your life that is challenging, one for which you'd like to be able to express gratitude (2 seconds).
Offer your gratitude and appreciation. Thank this challenge for what it may offer you. Gratitude
for our body (2 seconds), gratitude for our mind (2 seconds), gratitude for the simple fact of
being alive in this moment (5 seconds).
Finally, appreciate the opportunity to pause and experience this very practice of gratitude in
itself. For all that you have brought to mind during this meditation (2 seconds),
for all of the countless gifts in your life, say, “Thank you.”
To all the people, to all that is around you, and part of you, for all that you have experienced in your life (2 seconds), for all of this, say thank you (5 seconds).
Allow the sense of gratitude to fill you completely as you breath in (2 seconds) and breath out
Settle on the breath (2 seconds) right here, right now (2 seconds), fully alive and present in this very moment.
Finish with a full deep breath in (2 seconds) and a long slow breath out (2 seconds).
Gently and slowly open your eyes and return your awareness to the place where you are.
If you'd like to extend this practice, cultivate the habit of thinking something you feel grateful for every morning right when you wake up. If it helps, feel free to write it down in a journal.
You might also try expressing appreciation today to a person for whom you feel grateful.
Simply say, “thank you.”