A note from Sean
I like to keep a top ten list of past moments I easily feel grateful for, and to reflect on one near the start of a meditation. Gratitude gives us a sense of well-being. That lets the nervous system settle and the mind stay present.
Try this today. Pick one thing you enjoy today, like a meal, the light at sunset, or telling a friend your good news. Linger with it and take it in without thinking of anything else. Notice where you feel it in your body: chest, belly, face. Then write one line about it on the worksheet.
Keep going: A Body Gratitude Meditation Script and Gratitude and Gladness.
This suits anyone who wants to notice what is already good. If a relationship on your list is strained or lost, or gratitude feels forced, go gently. Start with something small. Stop when you need to.
This worksheet is organized by area of life. You work through four prompts and list what you are grateful for in each: overlooked blessings, positive things about your health and body, activities you enjoy, and relationships you are grateful for. It ends with a next step: write a gratitude letter by hand to someone who has had a positive influence on you, and commit to mailing it or reading it to them within 48 hours.
If you would rather follow a step-by-step practice (what, why, and the feeling), see the Gratitude Worksheet.
