In todays's chaotic world, negativity has taken over most parts of our life. Finding happiness is becoming harder day by day. Take a pause and think, how often do you feel low, empty and worried? We often search for pleasure in pursuing new things. No doubt this makes us happy for a while. But, in the long run, we return to the world of eternal void. If your are facing such problems, you should practice gratitude meditation, the ultimate solution for ecstatic life.
This blog delves into six simple steps to start practicing gratitude meditation today. In gratitude meditation, we focus on the things we are grateful for to cultivate a sense of contentment and mindfulness. By the end of this blog, you will be able to practice gratitude meditation in six simple steps, despite your hectic lifestyle. So, let's jump into this journey of self-discovery and contentment.
6 simple steps to start practicing gratitude meditation today
BENEFITS OF GRATITUDE MEDITATION
Before diving into 6 simple steps to start practicing gratitude meditation today, we should understand the benefits of gratitude meditation. Research done by Jeffery J. Froh, Giacomin R. Bono and Robert A. Emmons suggest that "gratitude opens the door to the power, the wisdom, the creativity of the universe." This quote reflects all the benefits of gratitude meditation. To be more specific gratitude meditation enhances well being, reduces stress, improves relationships, fosters better sleep, increases resilience, enhances emotional regulation, boosts self-esteem, encourages greater mindfulness, strengthens immune system and increases overall happiness.
STEP: 1: GRATITUDE JOURNAL
Keeping a gratitude journal, simply a dairy, can help you practice gratitude meditation effectively. Jot down the things you will be grateful for if you achieve them in future. Reflect on what you have written down while you get time. By repeatedly reflecting on the things you are grateful for, you will be able to attract positivity in your life.
Let's understand it through example, for instance you have written down a sentence, 'I am super intelligent.' Now, say this statement in your mind whenever you get free time. This is just an example. You can write many such positive statements and reflect on them. Try to keep the sentences as short as possible.
STEP: 2: CHOOSE A TIME
There is no fixed time in general to practice this meditation. You can practice it at any time of the day- in the morning after waking up, during a lunch break, in the evening, or at night just before bed ( most effective). The most important thing is not the time of day you practice, but that you practice daily. If you practice gratitude meditation on a daily basis for somedays you will notice a significant change in your overall life.
STEP: 3: FIND A PLACE
The next step is to find a suitable place to practice gratitude meditation. The place could be anywhere—your garden, your office, your bedroom, your living room, or any similar space. However, the most important thing is that the place should be quiet and noise-free. If you choose a dedicated place for meditation, you can add additional decorations to the room. This could include paintings, statues, lighting, or anything you have a special connection with.
STEP: 4: SIT COMFORTABLY
Sit comfortably on a chair or mat. If you are sitting on a mat, you should sit in a specific pose such as Sukhasana or any other suitable pose. If you are sitting on a chair, you can sit in a regular way. Remember, you shouldn't feel any discomfort while sitting for meditation. Therefore, soft surface is preferable.
STEP: 5: FOCUS ON YOUR BREATH
Now comes the most important part of this practice. Once you are comfortable with your sitting position, focus on your breath. Carefully observe the process of inhaling and exhaling. While doing so, your mind may wander. Try to bring your attention back to the breathing process. Repeat this for at least one minute. You will feel a sense of calmness in your body.
STEP: 6: REFLECT ON WHAT YOU ARE GRATEFUL FOR
In the final step, think about the statements you have written down in your gratitude journal. Keep focusing on your breath and, at the same time, repeat the statements in your mind one by one. While doing this, keep a gentle smile on your face. Practice this for 4-5 minutes a day. Once you are comfortable, try to increase the duration. The more you invest, the more you will gain.
Maintain consistency in your practice. Remember, meditation is a long-term process. You will not be able to notice significant changes in the short term. I myself took two years to realize the significant results of gratitude meditation in my life. It may vary among individuals. If you practice meditation effectively, it is more likely that you will see results faster.
CONCLUSION
So far, we have discussed six simple steps to start practicing gratitude meditation today. By following these steps, you will become a pro at gratitude meditation. Remember to maintain consistency in your practice. You will be amazed once you start seeing significant results. Many people have changed their lives just by practicing gratitude meditation. If you are a beginner and suffering in your life, start this meditation as soon as possible to attract positivity and calmness into your life.
We are eager to hear from you. Whether you have been practicing gratitude meditation for a while or are just starting, don't forget share the experiences of your journey with us.