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Guided Meditation: Gratitude

Research indicates that people who practice gratitude regularly have lower blood pressure, better immunity and a generally improved mood. The focus of today’s 8 minute meditation is to cultivate an open and gentle feeling of thankfulness for all that is good in your life and for the gift of life itself.

Our guided meditations are best practiced by listening to the episode, which you can find here:

But if you'd like to read through it first, here you go!

Take a few deep, calming breaths to get centered and get relaxed. Check in with your body and relax any areas of tension. [1 minute]

Let your awareness move to your environment. Notice what you can see, hear, touch, smell, or taste in this moment. [1 minute]

Say to yourself, “I am so grateful for this.”

Now, turn your attention to yourself. You are a unique individual. You have creativity, intelligence, and awareness. You have skills that contribute to the world. You are an amazing person. [1 minute]

Say to yourself, “I am so grateful for this.”

Next, focus on the people in your life: a significant other, family, friends, neighbors. Consider all of the ways in which they enrich your life. [1 minute]

Say to yourself, “I am so grateful for this.”

Consider other blessings in your life. Perhaps a great job or a home or a car or a favorite place you visit. Co-workers you enjoy or a lovable pet. A comfortable bed. A refrigerator stocked with food. Take a moment to consider all of these blessings. [1 minute]

Say to yourself, “I am so grateful for all of this.”

Notice your breath as you allow your thoughts and feelings to focus on all of the things you are grateful for in your life. [15 seconds]

Relax into the awareness that life is a precious gift. Even through difficult times, you have the gift of knowing that they will pass. You have the gift of learning and love and awareness, regardless of what is happening around you. You have the gift of compassion and loving others available to you all of the time. [15 seconds]

Say to yourself, “I am so grateful for all of this.”

As you take in a deep cleansing breath and sigh with relief, consider that Meister Eckhart said, “If the only prayer you said was thank you, that would be enough.”

Remember to be grateful every day.


This podcast is part of the Airwave Media podcast network. Visit to listen and subscribe to other great shows like The Daily Meditation Podcast, Everything Everywhere and Movie Therapy. We’d deeply appreciate your support at Our podcast is now available to view on our YouTube Channel, so be sure to follow us there and on Instagram @amindfulmomentpodcast. Visit our website, to access podcasts, scripts and book recommendations.

A Mindful Moment is written and hosted by Teresa McKee and/or Melissa Sims. The Spanish version is translated and hosted by Paola Theil. Intro music, Retreat, by Jason Farnham. Outro music, Morning Stroll by Josh Kirsch, Media Right Productions. Thank you for tuning in! This podcast is produced by Work2Live Productions.

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