Gratitude Meditation (A complete guide)

Gratitude Meditation

This blog explains in detail the concept of gratitude meditation. In this blog you will be told about what is gratitude meditation, how does it benefit us, and a lot more.

Gratitude Meditation (A complete guide)

As we can guess from the name of the title, Gratitude meditation is referred to as a kind of meditation that concentrates on gratitude. Gratitude mediation concentrates on enabling you to recall a number of events or things that you are thankful for in daily life and allowing that sensation of appreciation to have a stronghold within yourself. For instance, it could be appreciating family who’s there for you every time when you need them, pals that constantly permit you to laugh, and possibly co-workers which aid you with your overtime shifts incredibly to diminish your workload so you do not need to work for extra hours. Let’s find out more about gratitude meditation in the next headings.

What Is Gratitude Meditation?

The easiest kind of meditation is breath control, in which we concentrate on our breathing pattern. We utilize our five senses to focus on our inspiration and expiration patterns so we can stay in the present moment and notice the things going around us. Study indicates that since our brains are inventive and crave for articulating themselves, giving it the area to develop its strength and concentrate on only itself, can easily relax the raging storms within.

Gratitude meditation is a mindful effort to value what makes us feel great. It’s linked in with opening the hearts of ours and embracing the blessings we’ve. Many Buddhist nuns and monks actively practice gratitude meditation initially and end of the many days paying tribute to every little thing that helped them live through that day, such as the sufferings of theirs.

Gratitude meditation is being practiced for a long time. Unlike conventional meditation practices that will require physical arrangements as sound adjustments, illumination, or posture, gratitude meditation is much more adaptable which enables them to be practiced in various settings for a long or short duration. It empowers people to explore the darker phases of their life and their weaknesses, and lighten them up as well as make their weaknesses their strengths.

Gratitude Meditation (A complete guide)

Benefits of Gratitude Meditation

Practicing gratitude meditation is very beneficial for an individual’s physical as well as psychological health. It could be used to advertise a good mood, resilience, and hope. As individuals experience good emotions like compassion, loving-kindness, and gratitude, their understanding broadens, as well as their creativity and problem-solving capacities are promoted. In addition to it,  people start to be more efficient in whatever they decide to do.

Numerous empirical evidence has also been collected regarding the fruitful consequences of practicing gratitude and gratitude meditation. Studies have shown that gratitude meditation is a very effective intervention for decreasing depressive symptoms (Sirois, 2017: Gratitude Uniquely Predicts Lower Depression in Chronic Illness Populations). In addition to it, gratitude meditation enhances an individual’s well-being (Nezlek, 2017: A daily diary study of relationships between feelings of gratitude and well-being). A positive relationship between trust in strangers and gratitude meditation has also been found (Drążkowski, 2017: Gratitude pays: A weekly gratitude intervention influences monetary decisions, physiological responses, and emotional experiences during a trust-related social interaction). Gratitude meditation is also known to enhance the quality of sleep (Jackowska, 2016: The impact of a brief gratitude intervention on subjective well-being, biology, and sleep).

Some studies have also shown that gratitude acts as a protective factor in some situations. For instance, gratitude has been found to produce positive consequences during traumatic events like campus shootings (Vieselmeyer, 2017: The Role of Resilience and Gratitude in Posttraumatic Stress and Growth Following a Campus Shooting) or natural disasters such as earthquakes (Lies, 2014: Gratitude and personal functioning among earthquake survivors in Indonesia), or even adversities of life such as substance abuse (Chen, 2017: Does gratitude promote recovery from substance misuse?).

In short, gratitude it’s a very positive emotion that gives rise to other positive emotions and helps individuals in their difficult times. Likewise, gratitude meditation also helps eliminate negative emotions and produces positive ones.

The Origins of Gratitude Meditation

We have studied the concept of gratitude meditation and learned the numerous benefits of practicing gratitude meditation, but where did gratitude meditation come from?

Empirical evidence has suggested that gratitude was originated as inspiration from religion. Jack Kornfield, who is recognized as a mindfulness and meditation expert, quoted that: “Buddhist monks begin their day with chants of gratitude for their blessed lives.” on the other hand, Martin Luther explained the concept of gratitude in these words: “basic Christian attitude”. And there is no doubt that Christians do practice gratitude by celebrating Thanksgiving Day each year to count their blessings, being thankful for those blessings, add appreciating everything they have. 

On its contrary, according to Uma Mysorekar, M.D., the religion Hinduism also teaches that “one with an attitude of gratitude is closest to achieving Moksh, or freedom from karmic life-cycles”, and “gratitude meditation also enables you to take pleasure in the simple things in life, like the ability to see, hear, taste and walk.” 

Since the origins of this concept are the religious activity, often people think whether this practice is confined only for the religious people? The answer is NO. Anybody can practice gratitude. Practicing gratitude is a very simple but very beneficial way. All you have to do is to count on your blessings and be thankful for them, regardless of being religious or not.

How Does Gratitude Meditation Work?

Being thankful for what you have helps you develop positive emotions and eliminate negativity from you. Gratitude meditation helps to achieve this purpose. Starting your day with guided gratitude meditation helps you stay in the present moment and discover the things you are grateful for. Gratitude meditation could either be practiced by listening to the gratitude meditation script audio or simply reading it and following the steps mentioned in the script. Videos based on gratitude meditation are also helpful in following the stepwise guide to practice gratitude meditation. You simply have to select the mode of gratitude meditation practice you want to go for, been trying out a calm place where you can practice this form of meditation. Gratitude meditation teaches you how to practice mindfulness. It is your choice whether you want to keep your eyes closed or half-open during gratitude meditation. Taking some deep breaths can help focus on the present moment. Then think about your daily happenings and recall the things that made you feel grateful to experience true happiness and peace. 

The process of practicing gratitude meditation is very simple. A number of audios and videos can be found online to practice guided gratitude meditation. If you wish to practice gratitude meditation on your own rhythm, follow Jack Kornfield who is an eminent American Buddhist teacher. You will find various printable gratitude meditation practices. 

Recommended Amazon Tools and Books

The following is a list of some of the best amazon tools and books related to gratitude meditation. These tools are very helpful in learning different ways to practice gratitude meditation. Just select the book you wish to study or the tool wish to use, click it, and you will be redirected to the page from where you can access it.

  • Gratitude Meditation by Meditation Music Masters (MP3 Music)
  • Attitude for Gratitude Affirmations: Happiness Boost with Soothing Nature Hypnosis & Meditation CC
  • Gratitude Meditation by GateLight.com (MP3 Music)
  • Mindfulness Meditation for Gratitude by Glenn Harrold & Russ Davey (MP3 Music)
  • Gratitude Meditation by Dr. Susan Phoenix, Christine Heckel & Gratitude Art (MP3 Music)
Gratitude Meditation (A complete guide)

How do you practice gratitude?

There are a number of ways for practicing gratitude. Some of these days include keeping a gratitude Journal, letting people know how much you are thankful to them, and love them, focusing on the present moment and appreciating the beauty of nature around you, nurturing the friendships you have, and smiling more often.

How do you practice mindfulness and gratitude?

Easy ways to practice mindfulness and gratitude include writing a note of thanks on a daily basis, practicing mindfulness during daily activities especially while offering prayers, cherishing your troubles and learning from them rather than feeling bad about them, writing down the good things that happened to you at the end of every weekend.

Is the gratitude part of mindfulness?

Gratitude is referred to as the act of being thankful for the things you have and appreciating the efforts of others. Gratitude enables individuals to count the blessings and ignore the misfortunes that are reducing negative emotions in them. On the other hand, mindfulness is the act of focusing on the present moment. It helps individuals to confront their misfortunes with acceptance, meditation, and grace. When practiced together, gratitude and meditation ensure the overall well-being of an individual.

Why is gratitude so powerful?

Research has related to positive psychology has revealed that gratitude has a significant, positive relationship with happiness. Thus, the greater the gratitude, the greater will be the level of happiness of an individual. Gratitude is known to make people experience positive emotions, relive good times of their life, promote their health, confront adversities of their life, and maintain healthy relationships with others.

What are the examples of gratitude?

Gratitude is the feeling of gratefulness or appreciation that is experienced by individuals when someone does well to them. Some examples of gratitude can be as follows: 

  • A daughter feels grateful for his father when he brings her presents. 
  • A friend feels grateful for the person who helped him in completing his assignment.

Does gratitude really work?

Empirical evidence has shown that the individuals who wrote a gratitude journal for about 10 weeks, reported fewer health problems, and spent more time doing exercise. Gratitude is also known to improve romantic relationships and eliminate the symptoms of depression.

Gratitude Meditation (A complete guide)

This blog gave you details about gratitude meditation. You were told about the benefits, origin, and working of gratitude meditation. We hope you liked this blog. Your suggestions and comments for this blog highly appreciated. If you have any questions or queries, let us know through your comments. We will be glad to assist you.

References

Guided Gratitude Meditation Scripts & Mantras (+Gratitude Yoga) by Madhuleena Roy Chowdhury (2020)

Gratitude Meditation | Practice | Greater Good in Action

Gratitude Meditation: A Simple But Powerful Happiness Intervention by Joaquín Selva (2020)

Gratitude meditation: the top 5 benefits and how to practise it

Guided Gratitude Meditation: Benefits & How It Works …

Amazon.com 

Unsplash.com 

Gratitude Meditation (A complete guide)

Nadejda Romanciuc

Nadejda Romanciuc holds a Bachelor’s degree in psychology and a diploma in Addiction studies. She is part of the Romanian Association of Integrative Psychotherapy as a psychotherapist under supervision. She's practicing online counselling for over two years and is a strong advocate for mental health.