How to Practice Gratitude Meditation for Daily Well-Being

Table of ContentsView AllTable of ContentsWhat Is a Gratitude Meditation?The Benefits of Gratitude and Gratitude MeditationHow Gratitude Meditation WorksHow Do I Start Gratitude Meditation?How Do I Maintain a Gratitude Meditation Regimen?

Table of ContentsView All

View All

Table of Contents

What Is a Gratitude Meditation?

The Benefits of Gratitude and Gratitude Meditation

How Gratitude Meditation Works

How Do I Start Gratitude Meditation?

How Do I Maintain a Gratitude Meditation Regimen?

Chances are you’ve heard through the grapevine thatmeditation is good for you. Most of us associate meditation with sitting quietly in a dark room and clearing your mind for 20 minutes in perfect silence. But gratitude meditation is very different.

Gratitude meditation simply means focusing on and acknowledging the things you are grateful for. It can be done anywhere, at any time, making it very easy to build a gratitude meditation practice.

Read on to learn more about what gratitude meditation is, its benefits, and how you can incorporate it into your everyday life.

A gratitude meditation is the conscious act of recognizing and appreciating the things in life for which you are grateful. This can be done in a few ways. Just like with otherkinds of meditation, you can set aside a few minutes a day to actively identify things that make you grateful, write down a list of what you are grateful for in agratitude journal, or acknowledge in real time something you are grateful for as you are experiencing it.

The practice ofgratitudehas roots in both religion and philosophy and actually dates back to our growth and progress as a species. It’s believed that people who recognized acts ofaltruismfrom others were more likely to be the recipients of altruism in turn.This reciprocity became deeply embedded in our collective psyche and is the reason that gratitude is now associated with so many positive effects.

You can listen to a guided gratitude meditation—there are a plethora floating around the internet—or you can design your own approach to gratitude. However you choose to practice, you are sure to see the benefits of your gratitude meditation quickly.

How Meditation Impacts Your Mind and Body

It’s been proven that practicing gratitude—actively thinking about and acknowledging the things you have in your life for which you are grateful—increases your feelings of happinessand well-being.In fact, studies have shown that being mindfully grateful can actually rewire your brain to make you better able to deal with life’s challenges going forward.

Gratitude meditation has been shown to help with everything from depressionto sleep qualityto improving your trust in strangers.It promotes optimism and can calm you down when you are feeling anxious or stressed. By focusing on the people, places, things, and experiences that you are grateful for rather than what you don’t have or what you have lost, your day-to-day mood can improve, and your ability to see the good over the bad can be strengthened. This leads to less time worrying—something we could all benefit from.

Specifically, gratitude and gratitude meditation have been proven to:Improve mood and mental well-being and decrease symptoms of anxiety and depressionIncrease feelings of happinessRewire the brain so that we are better able to deal with future adversityIncrease feelings of gratitude and compassion for self and othersLower levels of depression in people with chronic illnessesSupport the recovery of those living with alcohol andsubstance use disordersDecrease stress and anxiety and promote better mental healthIncrease your trust of strangers and influence your monetary decisionsLead to positive outcomes likepost-traumatic growthImprove your sleep

Specifically, gratitude and gratitude meditation have been proven to:

Practicing gratitude can help you change your perspective on what you might otherwise consider negative or detrimental. This promotes acceptance of the things in your life that you cannot change, determination to change the things in your life that are actually in your control, and, as the old saying goes, the wisdom to know the difference.

But how?

Sometimes, we can have a bit of abias toward negativity. This keeps us alert to and safe from danger. But often, this instinct ends up being too much of a good thing. We can easily forget the good things in our lives when we focus on what we have to do when things are bad.

The point of gratitude meditation, however, is not to forget or ignore the injustices or suffering in the world, nor is it meant to erase the problems you yourself are struggling with.

Instead, gratitude meditation works to open our eyes to the larger systems at play in our lives, and to be able to recognize our successes while simultaneously acknowledging and respecting our challenges.

Will It Always Work?

It’s important to note that gratitude meditation is not a cure-all. Conditions like depression, for example, can make it difficult at times for someone to feel grateful for anything. If you’re feeling like you are struggling to feel grateful and can’t feel the good in anything, know that there is help.

If you’re dealing with a condition like depression, talk to your doctor about your options. A combination of medication and talk therapy can help you overcome your symptoms and put you in a headspace where meditation may be more effective for you.

How Long Should You Meditate?

The great thing about gratitude meditation is that you can practice it literally anywhere at any time. While there are guided gratitude meditations out there that can talk you through the process, all that’s involved in practicing gratitude is your own thoughts and feelings.

An easy way to introduce gratitude meditation into your life is to set up a daily routine. Set aside five minutes of your morning to think about the things you are grateful for.

Some ideas might be:

If it feels difficult to identify specific things to be grateful for at first, you can always think of the larger picture and go from there:

Of course, even these basic things—which most of us take for granted—are not applicable to everyone, and this kind of gratitude practice acknowledges that. The greater point is, no matter what obstacles you face, identifying at least one thing that you are grateful for can make dealing with those obstacles even just a tiny bit easier.

Another simple way to establish a gratitude meditation regimen is to start a gratitude journal: take a few minutes a day to jot down what you are grateful for. A gratitude meditation can also be very specific. For example, maybe while you wait in line to check out at the grocery store, you make a point of being grateful for having the groceries you need and the ability to buy them.

However, it’s important to point out that starting and maintaining a gratitude meditation practice can behard.

Coming up with things to be grateful for can be difficult in itself, especially if you aren’t in the habit of doing so. This is especially true for people who are currently dealing with exceptional adversity.

This is why gratitude meditation emphasizes the importance of not being judgmental of yourself. Identifying just one thing for which you are grateful is a huge success, and it doesn’t matter what it is. However you feel as you practice gratitude is OK; it’s important to recognize your emotions and allow yourself to feel them without judgment. Noticing those emotions and remembering them during your next meditation might make it easier to let them go.

The Bottom Line

Not only that, but gratitude meditation can be done anywhere at any time, making it super easy to incorporate into your everyday life.

So if you’re feeling down or anxious, or feel like you need to step away from a situation in your life so that you can look at it with fresh eyes, try out a gratitude meditation.

40 Phrases to Express Your Gratitude That Go Beyond a Simple ‘Thank You’

11 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.McCullough, M. E., Kimeldorf, M. B., & Cohen, A. D. (2008).An Adaptation for Altruism: The Social Causes, Social Effects, and Social Evolution of Gratitude.Current Directions in Psychological Science,17(4), 281-285. doi:10.1111/j.1467-8721.2008.00590.xHarvard Health.Gratitude shown to be strongly associated with increased happiness and wellbeing Giving thanks can make you happier.Kini P, Wong J, McInnis S, Gabana N, Brown JW.The effects of gratitude expression on neural activity.Neuroimage. 2016 Mar;128:1-10. doi:10.1016/j.neuroimage.2015.12.040Sirois FM, Wood AM.Gratitude uniquely predicts lower depression in chronic illness populations: A longitudinal study of inflammatory bowel disease and arthritis.Health Psychol. 2017 Feb;36(2):122-132. doi:10.1037/hea0000436Jackowska M, Brown J, Ronaldson A, Steptoe A.The impact of a brief gratitude intervention on subjective well-being, biology and sleep.J Health Psychol. 2016 Oct;21(10):2207-17. doi:10.1177/1359105315572455Drążkowski, D., Kaczmarek, L. D., & Kashdan, T. B. (2017).Gratitude pays: A weekly gratitude intervention influences monetary decisions, physiological responses, and emotional experiences during a trust-related social interaction.Personality and Individual Differences,110, 148–153. doi:10.1016/j.paid.2017.01.043Diniz G, Korkes L, Tristão LS, Pelegrini R, Bellodi PL, Bernardo WM.The effects of gratitude interventions: a systematic review and meta-analysis.Einstein (Sao Paulo). 2023 Aug 11;21:eRW0371. doi:10.31744/einstein_journal/2023RW0371Rao N, Kemper KJ.Online Training in Specific Meditation Practices Improves Gratitude, Well-Being, Self-Compassion, and Confidence in Providing Compassionate Care Among Health Professionals.J Evid Based Complementary Altern Med. 2017 Apr;22(2):237-241. doi:10.1177/2156587216642102Krentzman, A. (2020, March 1).How a gratitude and positive activity journal supports recovery from alcohol and other substance use disorders: A framework derived from grounded theory.O' Leary, K., & Dockray, S. (2015).The effects of two novel gratitude and mindfulness interventions on well-being.The Journal of Alternative and Complementary Medicine, 21(4), 243–245. doi:10.1089/acm.2014.0119Vieselmeyer J, Holguin J, Mezulis A.The role of resilience and gratitude in posttraumatic stress and growth following a campus shooting.Psychol Trauma. 2017 Jan;9(1):62-69. doi:10.1037/tra0000149

11 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.McCullough, M. E., Kimeldorf, M. B., & Cohen, A. D. (2008).An Adaptation for Altruism: The Social Causes, Social Effects, and Social Evolution of Gratitude.Current Directions in Psychological Science,17(4), 281-285. doi:10.1111/j.1467-8721.2008.00590.xHarvard Health.Gratitude shown to be strongly associated with increased happiness and wellbeing Giving thanks can make you happier.Kini P, Wong J, McInnis S, Gabana N, Brown JW.The effects of gratitude expression on neural activity.Neuroimage. 2016 Mar;128:1-10. doi:10.1016/j.neuroimage.2015.12.040Sirois FM, Wood AM.Gratitude uniquely predicts lower depression in chronic illness populations: A longitudinal study of inflammatory bowel disease and arthritis.Health Psychol. 2017 Feb;36(2):122-132. doi:10.1037/hea0000436Jackowska M, Brown J, Ronaldson A, Steptoe A.The impact of a brief gratitude intervention on subjective well-being, biology and sleep.J Health Psychol. 2016 Oct;21(10):2207-17. doi:10.1177/1359105315572455Drążkowski, D., Kaczmarek, L. D., & Kashdan, T. B. (2017).Gratitude pays: A weekly gratitude intervention influences monetary decisions, physiological responses, and emotional experiences during a trust-related social interaction.Personality and Individual Differences,110, 148–153. doi:10.1016/j.paid.2017.01.043Diniz G, Korkes L, Tristão LS, Pelegrini R, Bellodi PL, Bernardo WM.The effects of gratitude interventions: a systematic review and meta-analysis.Einstein (Sao Paulo). 2023 Aug 11;21:eRW0371. doi:10.31744/einstein_journal/2023RW0371Rao N, Kemper KJ.Online Training in Specific Meditation Practices Improves Gratitude, Well-Being, Self-Compassion, and Confidence in Providing Compassionate Care Among Health Professionals.J Evid Based Complementary Altern Med. 2017 Apr;22(2):237-241. doi:10.1177/2156587216642102Krentzman, A. (2020, March 1).How a gratitude and positive activity journal supports recovery from alcohol and other substance use disorders: A framework derived from grounded theory.O' Leary, K., & Dockray, S. (2015).The effects of two novel gratitude and mindfulness interventions on well-being.The Journal of Alternative and Complementary Medicine, 21(4), 243–245. doi:10.1089/acm.2014.0119Vieselmeyer J, Holguin J, Mezulis A.The role of resilience and gratitude in posttraumatic stress and growth following a campus shooting.Psychol Trauma. 2017 Jan;9(1):62-69. doi:10.1037/tra0000149

McCullough, M. E., Kimeldorf, M. B., & Cohen, A. D. (2008).An Adaptation for Altruism: The Social Causes, Social Effects, and Social Evolution of Gratitude.Current Directions in Psychological Science,17(4), 281-285. doi:10.1111/j.1467-8721.2008.00590.xHarvard Health.Gratitude shown to be strongly associated with increased happiness and wellbeing Giving thanks can make you happier.Kini P, Wong J, McInnis S, Gabana N, Brown JW.The effects of gratitude expression on neural activity.Neuroimage. 2016 Mar;128:1-10. doi:10.1016/j.neuroimage.2015.12.040Sirois FM, Wood AM.Gratitude uniquely predicts lower depression in chronic illness populations: A longitudinal study of inflammatory bowel disease and arthritis.Health Psychol. 2017 Feb;36(2):122-132. doi:10.1037/hea0000436Jackowska M, Brown J, Ronaldson A, Steptoe A.The impact of a brief gratitude intervention on subjective well-being, biology and sleep.J Health Psychol. 2016 Oct;21(10):2207-17. doi:10.1177/1359105315572455Drążkowski, D., Kaczmarek, L. D., & Kashdan, T. B. (2017).Gratitude pays: A weekly gratitude intervention influences monetary decisions, physiological responses, and emotional experiences during a trust-related social interaction.Personality and Individual Differences,110, 148–153. doi:10.1016/j.paid.2017.01.043Diniz G, Korkes L, Tristão LS, Pelegrini R, Bellodi PL, Bernardo WM.The effects of gratitude interventions: a systematic review and meta-analysis.Einstein (Sao Paulo). 2023 Aug 11;21:eRW0371. doi:10.31744/einstein_journal/2023RW0371Rao N, Kemper KJ.Online Training in Specific Meditation Practices Improves Gratitude, Well-Being, Self-Compassion, and Confidence in Providing Compassionate Care Among Health Professionals.J Evid Based Complementary Altern Med. 2017 Apr;22(2):237-241. doi:10.1177/2156587216642102Krentzman, A. (2020, March 1).How a gratitude and positive activity journal supports recovery from alcohol and other substance use disorders: A framework derived from grounded theory.O' Leary, K., & Dockray, S. (2015).The effects of two novel gratitude and mindfulness interventions on well-being.The Journal of Alternative and Complementary Medicine, 21(4), 243–245. doi:10.1089/acm.2014.0119Vieselmeyer J, Holguin J, Mezulis A.The role of resilience and gratitude in posttraumatic stress and growth following a campus shooting.Psychol Trauma. 2017 Jan;9(1):62-69. doi:10.1037/tra0000149

Harvard Health.Gratitude shown to be strongly associated with increased happiness and wellbeing Giving thanks can make you happier.

Kini P, Wong J, McInnis S, Gabana N, Brown JW.The effects of gratitude expression on neural activity.Neuroimage. 2016 Mar;128:1-10. doi:10.1016/j.neuroimage.2015.12.040

Sirois FM, Wood AM.Gratitude uniquely predicts lower depression in chronic illness populations: A longitudinal study of inflammatory bowel disease and arthritis.Health Psychol. 2017 Feb;36(2):122-132. doi:10.1037/hea0000436

Jackowska M, Brown J, Ronaldson A, Steptoe A.The impact of a brief gratitude intervention on subjective well-being, biology and sleep.J Health Psychol. 2016 Oct;21(10):2207-17. doi:10.1177/1359105315572455

Drążkowski, D., Kaczmarek, L. D., & Kashdan, T. B. (2017).Gratitude pays: A weekly gratitude intervention influences monetary decisions, physiological responses, and emotional experiences during a trust-related social interaction.Personality and Individual Differences,110, 148–153. doi:10.1016/j.paid.2017.01.043

Diniz G, Korkes L, Tristão LS, Pelegrini R, Bellodi PL, Bernardo WM.The effects of gratitude interventions: a systematic review and meta-analysis.Einstein (Sao Paulo). 2023 Aug 11;21:eRW0371. doi:10.31744/einstein_journal/2023RW0371

Rao N, Kemper KJ.Online Training in Specific Meditation Practices Improves Gratitude, Well-Being, Self-Compassion, and Confidence in Providing Compassionate Care Among Health Professionals.J Evid Based Complementary Altern Med. 2017 Apr;22(2):237-241. doi:10.1177/2156587216642102

Krentzman, A. (2020, March 1).How a gratitude and positive activity journal supports recovery from alcohol and other substance use disorders: A framework derived from grounded theory.

O' Leary, K., & Dockray, S. (2015).The effects of two novel gratitude and mindfulness interventions on well-being.The Journal of Alternative and Complementary Medicine, 21(4), 243–245. doi:10.1089/acm.2014.0119

Vieselmeyer J, Holguin J, Mezulis A.The role of resilience and gratitude in posttraumatic stress and growth following a campus shooting.Psychol Trauma. 2017 Jan;9(1):62-69. doi:10.1037/tra0000149

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