Gratitude meditation and practices to make you feel better
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Gratitude isn't always easy, but gratitude meditation and other daily practices can help. Here are 7 ways to cultivate an attitude of gratitude in your life.
While it can be tempting to turn up our noses at something as basic sounding as counting our blessings, there’s genuine, science-backed connections between gratitude and our overall happiness and wellbeing.
Studies have shown that something as simple as counting your blessings can significantly affect your mental health, mood, relationships, and even your physical health.
Gratitude practices are a perfect partner to mindfulness, reminding us that sometimes, happiness is about recognizing and cherishing the good already in our lives rather than focusing on what we’re lacking.
What is gratitude meditation?
Gratitude meditation is taking a moment to pause, breathe, and reflect on the things you're thankful for. It's a mindfulness practice where you intentionally focus on appreciating the good things in life, whether big, like a promotion, or small, like your morning coffee being just right.
Gratitude meditation gently guides you to focus on the good things you have. Not the lottery-winning moments but the everyday, simple joys. And as you make gratitude a habit, it can influence how you see the world. Instead of dreading the day, you begin looking for things to be thankful for. Gratitude meditation in your morning routine can shift your day from mundane to meaningful.
The benefits of gratitude meditation
Building gratitude into your daily routine offers benefits that can transform your life. Practicing gratitude can enhance your overall wellbeing by boosting self-esteem, reducing stress, improving sleep, and even enhancing brain activity.
Gratitude offers us a focus on the positive, the uplifting, and the heartwarming. Whether diving into gratitude meditation, jotting down your thankful thoughts in a journal, or simply whispering an affirmation to yourself, embracing gratitude can impact your life for the better.
How to practice gratitude meditation
To practice gratitude meditation, look around you and notice the things you appreciate or that make life better. Like the warmth of the sun, the smell of fresh coffee, or simply being greeted by an assistant at the grocery store. Gratitude meditation is about pausing to recognize these pockets of positivity.
💙 Ready to start? Here are three of our favorite gratitude practices to get you started:
Start with our Gratitude masterclass with Tamara Levitt. It’s like a Gratitude 101 class where you’ll learn everything you need to know to start practicing gratitude regularly.
Feeling curious about the science behind gratitude? Explore our Science-Led Meditation on gratitude with Dr. Kavita K. Mishra
In the evening, wind down with our Gratitude Body Scan for Sleep. You can drift off with a sense of gratitude and appreciation for your body.
7 other gratitude practices to try
The beauty of gratitude is that it's adaptable. It doesn't ask for huge gestures, it's all about finding joy in the ordinary and celebrating the little moments. Next time life feels overwhelming, or you find yourself caught in the hustle and bustle, remember to take a gratitude pause.
Meditation is just one avenue to cultivate a gratitude mindset. There are lots of ways you can bring gratitude practices to your life. Here are some others that you can try:
1. Repeat an affirmation
Repeating a phrase that sparks joy or gratitude can be a grounding practice, reminding you of the goodness in life. A simple affirmation could be: "I am thankful for this moment." By practicing a gratitude affirmation you’re keeping yourself in the present moment where you can feel more relaxed and grounded.
💙 Gratitude practices don’t have to be lengthy experiences. Try this 10 minute gratitude practice from the Daily Calm with Tamara Levitt.
2. Keep a gratitude journal
At the end of each day, jot down three things you're grateful for—they can be big, small, or anywhere in between. Consider reflecting on this list on days where life feels tough.
💙 Our Daily Gratitude Journal is a great place to keep track of everything you’re grateful for. On those days where you feel frustrated or sad, it can help to look back at all the good parts of your day-to-day life and soak those in.
3. Try a gratitude jar
A fun and creative approach to collecting your wins. Get yourself a jar and some sticky notes or small slips of paper. Every time you experience a moment of gratitude, scribble it down and pop it in the jar. Over time, you'll have a jar full of joyous moments to reflect upon. It can be really fun to open your jar every year at the end of the year and reflect on all the wonderful moments you experienced.
💙 There is power in practicing retroactive gratitude. Check out this short gratitude session from the Daily Jay with Jay Shetty.
4. Take a gratitude walk
Incorporate a sense of thankfulness into your daily walks. As you stroll, take in your surroundings and find aspects of nature or city life you're grateful for. The chirping of the birds, the rustling of leaves, or the laughter of children playing.
💙 Practicing mindfulness and movement can be a wonderful way to relax and add some physical activity to your day. While you’re walking try our Breathe Into It gratitude practice with Camila Cabello.
5. Write thank you notes
Long before the days of texts and email, sending handwritten notes was customary after receiving gifts. It’s a dying art but one you might consider putting back into practice.
Writing thank you notes to people for the most minor acts of kindness can make their day, and you'll feel pretty great about it too.
💙 Expressing gratitude regularly leads to better overall happiness and wellbeing, even when you face adversity and difficulty. Check out this short Everyday Gratitude practice with Tamara Levitt to help you soak in those good moments.
6. Set gratitude reminders
Let your phone guide you in the right direction. Set reminders on your phone to take a break in your busy day and to find something to be thankful for. It could be as simple as the view from your window or a text from an old friend. You can also ask your device to remind you to do a quick gratitude journal entry.
💙 You can actually set mindfulness reminders in-app with Calm. Use those reminders as an opportunity to practice gratitude throughout your day.
7. Get creative with gratitude art
This can be especially fun for anyone who is artistically inclined. Try creating art pieces – like drawings, paintings, or crafts – that symbolize what you're grateful for. It’s a therapeutic activity, and you'll also have a tangible representation of all the things you’re thankful for.
💙 Want to enhance your gratitude-based creativity? Pair your artistic endeavor with our 7 Days of Gratitude practice.
Gratitude meditation FAQs
Does gratitude meditation work?
Yes! Many people have found gratitude meditation brings a positive shift in their mindset. By actively acknowledging and appreciating the good in life, gratitude can help foster optimism and combat feelings of sadness or negativity. Plus, there's a growing body of research suggesting it has benefits for our overall mental wellbeing.
Is gratitude a mindfulness exercise?
Mindfulness is about being present and fully engaging with the here and now. Gratitude practices, including meditation, fit right into that. When expressing gratitude, you're being mindful of the positive things happening in your life right at that moment. Gratitude and mindfulness are ideal partners.
What are the 3 types of gratitude?
There are various ways to look at gratitude, but it’s often categorized into three main types:
Appreciation of others: Recognizing and valuing the positive qualities and actions of the people around you. It's the kind of gratitude you feel when someone helps you out or surprises you with a kind gesture.
Appreciation of the world: Finding awe and wonder in the world around you, like a stunning sunset, the beauty of nature, or the intricate dance of city life.
Appreciation of the self: Acknowledging and valuing your own achievements and qualities is important. So give yourself a pat on the back and recognize your worth.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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