How to Cultivate an Attitude of Gratitude

Attitude of Gratitude

It is interesting to note that the word gratitude is derived from the ancient Latin word *gratia*, which means grace. My personal experience is that the more gratitude we possess, the more we have grace in our lives. There are a lot of scientific studies which powerfully and consistently show an intimate link between gratitude and happiness.

In this meditation, we will transform our attitude, filling it with gratitude. We should not be merely grateful for some things or at some times and then lose that feeling of gratitude at other times and in other circumstances. In this meditation, we will fill our whole heart with gratitude.

Before we begin the meditation, I would like to share a few tips on how to go about cultivating an attitude of gratitude. I want to reiterate here that we are transforming our entire attitude, not just being grateful for a few things here and there. This exercise is best done as soon as you wake up. Do it now, but make it a practice to do it early in the morning.

Take a moment now and think of three things that you're grateful for, and these three things have to be from different aspects of your life.

First one, pick one person in your life who either cares about you or inspires you. It can be someone who is living now or who has passed away.

Second, pick any virtue or quality in your life that was given to you as a gift from the Supreme Source.

For example, in my own personal life, I am grateful for my spiritual freedom, this inner freedom that no one can take away from me. I feel ecstatic that I am aware of my true, real self.

Third one, pick something in your life for which you are already very grateful.

For example, I am eternally grateful for the awareness that I am God's child. You can pick whatever works for you.

These are the general categories, but the specifics can vary every day.

Are you ready? Let's begin our meditation.

Inhale and exhale deeply and slowly a few times. Keep doing this for a few moments. Your breath is relaxing you and allowing you to sink deeply into your center.

Now watch your thoughts. Just keep watching them as you would watch scenery from a moving car. Don't analyze them. Just let your stream of consciousness come and go.

Now gently become aware of what you're holding inside you. What thoughts are dominating more than others? It could be something that happened during the past week or an interaction you had with someone close to you. Just keep watching your thoughts and see what it is that you're holding inside yourself.

Gently but slowly transform your thoughts. Start by watching your breath. Go in and out, in and out.

Now be grateful for your breath. Just be and be thankful for your breath.

Now pick one person in your life that inspires you or cares about you. First, try to pick someone that cares about you. If that doesn't work, then choose someone that inspires you, either living or not.

Think of that person. Now give thanks for that person being in your awareness. Take a few moments now and give thanks for all the ways that your life is good and beautiful because of that person.

Go back to watching your breath. Watch it go in and out, in and out, in and out, calmly, gently.

When you're ready, let's move on to the second focus.

Now think of a quality or virtue that you have that you're grateful for.

Take your time. Be generous with yourself. Don't second-guess or wonder if it is true or not.

Now remind yourself that it was a gift given to you by the Supreme Being, the Divine Source, a higher power, or the cosmic universe—whatever you feel comfortable with.

Now give thanks for this wondrous gift. Take a few moments and savor this gift.

Again, go back to watching your breath. No need to direct it. Just watch it as it goes in and out, in and out.

You're being lulled into a calm, serene state. In this state of relaxation, you're connected to your core being, to the real you.

Gently, when you're ready, let's move on to the third focus.

Now take a few moments and reflect on your life. Pick something in your life for which you are already very grateful.

Reflect on one thing that is profound, nourishing, and good in your life. If you're having a difficult time finding something, then just take a few more moments and think of one valuable thing in your life.

It could be your work, it could be your faith, it could be your family, it could be your friends, or it could even be your breath.

And say to yourself, I am so very grateful for this in my life.

For the next few moments, keep bringing to mind either the same things or different aspects of your life and keep giving thanks.

Give thanks for this moment, for this breath, and for this awareness.

Gently come back to the room you're sitting in when you're ready.

You feel recharged with an attitude filled with gratitude. This practice helps you fill your whole being with gratitude. You're beginning to feel grace in your life.

Om Shanti.

I am peaceful soul.