Gratitude Journaling Meditation

I've been reading through some old journals—something I like to do every year or so to see how far I've come in my healing journey—and came across a gratitude writing meditation. Spending time alone with myself and my thoughts has been a crucial part of my ability to heal. I've never enjoyed the completely silent, watch your thoughts as if they're little popping bubbles of meaningless words, type of meditation. Maybe I'm not there yet. Maybe I never will be. That's okay.

Instead, I continue to prefer journaling, designing, reading (with pauses to let the words sink in), and my "napitations." My napitations started years ago when I was too tired to even consider these various methods of inner work. I would throw in a pair of earbuds and listen to a guided meditation as I drifted off to sleep. If nothing else, I figured my subconscious was getting something out of the calming words and music. You have to start somewhere :)


Now that I'm not so tired anymore, I like to take greater action, and feeling gratitude is one way to actively rewire your brain for healing. If "moving into an elevated state of joy, love, or gratitude" is difficult to just conjure up and sustain, then try this three-step written reflection meditation:

Gratitude Journaling Meditation

Write 10 things for which you are grateful. Expand on these by creating vibrant scenarios with your words. Choose things in your present and in your future.

Meditate or pray and be open to guidance. Try this meditation: "Today I am happy and at peace. I am grounded and centered. I am grateful for this beautiful life, and I move through this day with consciousness, grace, and love. Peace begins with me."

From this place of inner peace, send love to three people who bother you in some way.


The image above is an excerpt from the gratitude list I recently came across in my journal--written years before the energy I now feel daily and before the trip to Provence that is currently booked for next summer!

Do you have a gratitude practice? I would love to hear about it! Either respond below or comment on my Facebook page.

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