In this meditation, you can practice experiencing gratitude. It is important to pay attention to what we are grateful for. A spirit of gratitude will break through negative emotions and transcend the very real difficulties of life. By cultivating an awareness of gratitude, this meditation can help turn bad things into good. Practice this quick meditation each day for several weeks. By doing so, you will find that a new spirit of gratitude becomes an automatic pattern of awareness. You will also find that resentment and hurt begins to fade. 

To begin this meditation, sit comfortably in your chair with your back straight and your feet on the floor. Your hands should be resting in your lap.