Sanga Yoga | 4 Different ways to practice gratitude + a 10 minute gratitude meditation (audio)
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gratitude practice

4 Different ways to practice gratitude + a 10 minute gratitude meditation (audio)

The roots of all goodness lie in the soil of appreciation for goodness.” – The Dalai Lama.

Let’s dive into the practice of gratitude. A topic that comes up often in our classes, and something we believe is an important part of a home practice.

A gratitude practice is one of those practices that’s for everyone: you can do it anywhere, anytime. Simply pick your favorite way to say thanks to the big and small things in life, and start filling your life with positive energy, right away. Although it’s a simple practice, it does require some persistence to maintain it and to fully enjoy the beautiful benefits. Let’s commit and start your gratitude practice here, right now. ♡

Why we practice gratitude

We love it when spirituality and science meet, and that’s exactly what happens when we practice gratitude. Fortunately, there’s a lot of research on the topics, and the results are so exciting. Look at this beautiful list!

  • Happiness: Can it be that simple? Yes! Studies on gratitude journaling show that participants felt happier, and that the feeling lasted for a long time.
  • More optimism: Another study focused on journaling showed that after 10 weeks of gratitude journaling, the participants were not only more optimistic, they also felt better about their own lives.
  • Improved relationships: Did you know that sharing gratitude with a partner can improve your relationship with that person?
  • And last but not least: starting your gratitude practice is a great reason to head to the store to buy yourself a beautiful new journal. ♡ Ha! 🙂

How to start your gratitude practice

  • Keep a gratitude journal. Write down 3-5 (or more!) big or small things that you are grateful for in your life, perhaps first thing in the morning or last thing before bed. 
  • Practice gratitude with a friend, family member or partner. List 3-5 things out loud that you’re grateful for. (Tip – this is a great way to end the day, especially if you need a little positivity boost!)
  • Keep a gratitude jar throughout the year that you keep filling with small notes of gratitude every day. Read them out loud at the end of the year together with someone you love. (Tip – keep small papers / post-it notes nearby the jar and a little pen. This way you can easily write down anything that comes to mind when you pass the jar).
  • Or, keep it even simpler. Wherever you are – pause, take a moment to deepen your breath to enter into the present moment. Silently list a few things that you’re grateful for in your life. ♡

Let’s practice!

In this practice, we’ll guide you through a gratitude meditation. It’s about 10 minutes long, and you don’t need any props. Simply find a place to sit with a straight back, such as a chair, your yoga mat or a pillow, and press play. We love starting our day with it, but we also use it to end our day, right before going to bed. ♡

We hope you enjoyed this meditation. You can come back to it any time ♡.

Interesting resources

In praise of gratitude (Harvard)

The research on gratitude and its link with love and happiness

How gratitude changes you and your brain