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Breathing and Gratitude Meditation

A great way of cultivating the habit of gratitude is to pause for a few minutes, focus on your breath, and practice what it feels like to be grateful.  You can do it anywhere – There are many places to try this simple awareness technique. 

Let’s get started.

1. Find a moment to pause whether you are sitting or standing still. You may choose to close your eyes or keep them open. 

2. Let’s take a few moments to connect to your breath. Focus on the area of your heart. Breathing in and out of your heart space a little slower and deeper than usual.

3. Now, Gently scan through your body. Simply notice, observe any areas of tension you may be holding in your body. Release the energy you are giving to that area on your next exhalation.  Relax your jaw. Relax your forehead. Relax the space between your brow.  

4. Come back to your breath. Take a few moments to breathe in and out of your heart space. 

5. Now, think of something you feel grateful for. It can be a person, a moment from the past, an animal that makes you smile, or even something simpler like getting a good night's sleep or experiencing something beautiful in nature. For the next 30 seconds hold this feeling of gratitude. 

6. Come back to the here and now. Practice this waking meditation throughout your day for as long as you like. 

The Art of Living: Peace and Freedom in the Here and Now

Thich Nhat Hanh

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