Gratitude Exercises & Activities

We usually show our gratitude to others when we feel indebted to them, when we have benefited from their actions, and when we want to make our feelings towards them known. This section contains activities you might want to do to show gratitude to others. You are welcome to share these activities and  experience in the Facebook group -MAPSTAMP. You may share Text, brief Audio  or a  video of 2 to 3 minutes duration.

10. Gratitude Reflection

Reflection is an important part of mindfulness meditation and the cultivation of a sense of self-awareness. These practices can lead to an enhanced sense of well-being, among other benefits, although enhanced well-being is enough of a benefit for most of us.

To practice gratitude reflection, follow these steps:

  1. Settle yourself in a relaxed posture. Take a few deep, calming breaths to relax and center. Let your awareness move to your immediate environment: all the things you can smell, taste, touch, see, hear. Say to yourself: “For this, I am grateful.”
  2. Next, bring to mind those people in your life to whom you are close: your friends, family, partner…. Say to yourself, “For this, I am grateful.”
  3. Next, turn your attention onto yourself: you are a unique individual, blessed with imagination, the ability to communicate, to learn from the past and plan for the future, to overcome any pain you may be experiencing. Say to yourself: “For this, I am grateful.”
  4. Finally, rest in the realization that life is a precious gift. That you have been born into a period of immense prosperity, that you have the gift of health, culture, and access to spiritual teachings. Say to yourself: “For this, I am grateful.” (Still Mind, 2014)