Updated: November 8th, 2022

“It is through gratitude for the present moment that the spiritual dimension of life opens up.” – Eckhart Tolle

Meditation is a powerful tool for enhancing our well-being and helping us create a sense of peace in the mind. It’s a great tool for anyone looking to boost their mindfulness and feel more calm and collected. But you might not know that you can also use meditation to feel more gratitude.

Gratitude and meditation go hand in hand. Some say that meditation and mindfulness are inherently grateful acts; when we are present in the current moment, we can’t help but be grateful for that moment.

Whether meditation is inherently an act of gratitude or not, it’s certainly connected. A 2016 study from Ohio State University found that people who meditate regularly enjoy greater well-being, self-compassion, and—you guessed it—gratitude. It turns out that being present in the moment and present in our bodies is key to enjoying all of life’s little pleasures.Gratitude Action Step  Give gratitude meditation a try to boost your mindfulness and your gratitude. Here are the basic steps:

  1. Sit in an upright position with your eyes closed and your hands resting on your legs or knees.
  2. Take a deep breath in through your nose and out through your nose as you settle into the present moment.
  3. Think about all the things you have to be grateful for in your life. If you have trouble thinking of things to be grateful for, start with this list: life itself, your five senses, shelter to protect you each night, food and water to sustain you, and people who love you.
  4. Focus on the feelings of gratitude that arise, and build on them by adding to the list.
  5. Sit with these feelings of gratitude and let them wash over and through you.