Mindfulness Exercises

Cultivating Gratitude

Are you actively working to cultivate gratitude in your daily life? This free mindfulness exercise will help you make gratitude a part of your everyday existence.

To begin this Mindfulness Exercise on Cultivating Gratitude, please bring kind awareness to

– why you chose this topic
– how your belly, chest, and head each feel when you reflect on this topic
– the emotions that you can associate with these visceral feelings
– the positive or negative impact of any stories you believe in regarding this topic
– the consoling/humbling/inspiring fact that many others are feeling similarly about this topic as you
– how you will feel with increased awareness around this topic
– when you can apply increased mindfulness to this topic in your day-to-day life

Here is your online worksheet:


How to Cultivate Gratitude

What are we thankful for? For many people in the United States, this is a question that only comes up once per year. That’s right, you guessed it: at Thanksgiving time. We gather with our families, prepare an elaborate meal, and sit down to dinner. Just before we start to eat, it’s customary to take a moment to mention some of the things that we’re thankful for.

Apart from this rare instance, though, it’s rather uncommon for us to talk about what things in our lives we’re grateful for on a daily basis. Instead, we tend to spend the vast majority of our time and energy focusing on the things that we don’t have. Rather than being grateful for our best friend, we find ourselves wishing we had a more active social life. Instead of being thankful for the job that we have, we’re always looking for a raise or a promotion. Learning to appreciate what we already have involves practicing mindfulness in a focused, deliberate way.

Gratitude and Mindfulness 

We can’t expect gratitude for life’s everyday miracles to simply develop on its own. Instead, it’s something that we must begin to cultivate with effort, focus, and attention. That’s where this free mindfulness exercise on gratitude comes in.

Here, you’ll be given the opportunity to reflect on your daily experience of gratitude. You’ll be asked to think back to your day, and to recount the moments when you experienced gratitude. You’ll also be asked to consider how you expressed that same feeling to other people, and what doors were opened by being thankful rather than complaining or striving unnecessarily. Lastly, you’ll pause to consider how these lessons can be carried forward into your everyday life from here on. We hope you enjoy and benefit from this free mindfulness exercise.

330 Mindfulness Worksheets

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Discover the world's most popular mindfulness meditation scripts that make a positive impact on people's well-being.

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About the Author Sean Fargo

Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]

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