Cultivate Gratitude | 5-Minute Guided Meditation

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This is a simple 5-minute guided meditation on cultivating gratitude. You may use this first thing in the morning to start your day on a positive note; or you may use this to reflect on what you're thankful for at the end of the day. Daily gratitude is a powerful practice that can change our lives.

Sit in any comfortable position in a quiet place where you will be undisturbed for at least 5 minutes. We start by bringing awareness to our breathing and the sensations in our body. We use the breath to help us relax and calm down. In our calm and focused state, we can then allow ourselves to feel a sense of gratitude.

The most important thing in this practice is to say (quietly in our minds) and feel the words "Thank You." Reflect on what you're grateful for (people, things, events, etc.) and say/feel "Thank You." I give you a few minutes of silence to go through your own reflections. There is no need to force anything. You may be grateful for only one thing or you might come up with more. It's completely up to you. Keep repeating the process of holding an image in your mind of what you're grateful for and giving thanks. On some days, this might be an easy and pleasant process. On other days, you might struggle more. Allow whatever emotions come up to the surface and breathe through all of it. Use this video daily or whenever possible. You may also start a gratitude journal and write on it either before or after meditation.

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