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How to meditate on gratitude

Gratitude towards people:

  1. Calm your mind (by using a technique like one mindful breath or mindfulness meditation).
  2. Choose a person (or people) who you are grateful for.
  3. Recognize all the kindness or benefits the person (or people) provided to you
  4. Notice feeling of gratitude towards the person (people).
  5. Focus your mind single-pointedly on the feeling of gratitude that you are experiencing.

Note you may wish the person well before ending this meditation session.

Gratitude towards things:

  1. Calm your mind (by using a technique like one mindful breath or mindfulness meditation).
  2. Choose something that you are grateful for.
  3. Recognize the benefits that you enjoyed from the things.
  4. Notice feeling of gratitude towards the things.
  5. Focus your mind single-pointedly on the feeling that you are experiencing.

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