Gratitude Practice At The End Of The Day
by Lynn Fraser
We can do an end of day gratitude practice in so many ways. Writing is one. Listening and visualizing is another. Allow this guided practice to take you through three moments of your day. Neuroscience tells us we need to vividly imagine positive moments for at least thirty seconds using all of our senses, including sight, sound, touch, and scent. Then if you're ready for bed, with your heart warm and full, let yourself drift into sleep.
Transcript
As the day draws to a close,
We take a few moments to notice what we are grateful for.
Let your mind scan the day.
Perhaps it was something you were aware of at the time.
You made a mental note.
I'm going to look at this tonight for my gratitude journal.
Ideally we might have three.
If you have your first one,
Let's start now.
Close your eyes if you're comfortable.
Take a few deep breaths.
Relax your body from head to toes.
Let yourself bring whatever it is into clear focus in your mind.
Use all of your senses.
Use your visual sense as well as your hearing,
Touch,
Aroma,
Movement,
Stillness.
And then let that one fade.
Let your mind become still for a moment.
And then bring to mind the second one.
It could be words I'm grateful for or I appreciate.
Put yourself right into that situation again with all of your senses and focus all of your attention on that.
And then let that one move to the background and bring to mind your third.
If it was an incident or a person,
Something you noticed.
Relax your body,
Your breath,
And focus completely on your third gratitude or appreciation.
Notice the sounds,
The feelings,
The aromas.
Notice the visuals.
Let yourself really soak it in.
And then let that fade.
Bring to mind briefly your three gratitudes for this day.
Let them run through your mind for a moment.
And open your eyes.
Meet your Teacher
4.5 (1 747)
Recent Reviews
Kathleen
July 1, 2025
Lovely. I am grateful that I’ve been reminded that I have a gratitude journal somewhere in this house! I will look for it tomorrow and get back into the habit of writing in it each night . Thank you for your talks, meditations, and live events. 🙏
Bri
April 15, 2025
The pause for feeling the gratitude is nice. Taking time and sensing is much appreciated.
Glenda
March 4, 2025
A lovely short practical and beautiful way to come to the last part of my day.
BethAlice
February 1, 2025
💜really enjoyed this at day’s end. Flute notes were a very sweet ending
Tomas
June 25, 2024
Thank you for the gratitude prompting track womderful
Robert
January 17, 2024
nice, simple, clear, very pleasant overall sound. Just a hint of nature's sounds, and like good seasoning, just the right amount. Thank you.
Tatyana
December 2, 2023
Thank you for this meditation . I loved it . It is very effective . Very grateful to you 🙏❤️
SilverMoon
May 8, 2023
Today, I am grateful I found you here on IT at a time in my life when I most need these teachings and practices. 🙏🏻
Brenda
January 6, 2023
This was so sweet. A perfect way to closeout the busyness of the day. Thank you.
Jess
November 16, 2021
What a beautiful way to reflect on the day in gratitude! I have done gratitude journals before, but I felt the shift inside of my heart more with this exercise. Thank you!
Rosy
October 11, 2021
I love this short gratitude meditation! Thank you! 🤲🙏
Britney
July 25, 2021
I love the invitation to visualize the three things in the day you’re grateful for.
Tony
April 20, 2021
Wonderful meditation for the end of a day! Thank you for sharing it. Namaste.
Terry
January 25, 2021
Short yet powerful Thank you Namesta
Joanne
November 9, 2020
Lovely way to end the day. ❤
Cody
October 15, 2020
A nice and simple gratitude meditation to end the day with positive reflection. Thank you! 😌🤙🏽
Julie-Anne
September 21, 2020
Very simple yet very amazing. I am grateful for this little gem 🏵
Lauren
July 20, 2020
Simple and always profound to be grateful. Thank you. Namaste. 🙏🏻
Naomi
February 9, 2020
A lovely gratitude check in. Thankyou!
Karla
September 9, 2019
Very effective and quick way to recap your day's highlights and feel deep gratitude. Have bookmarked it for future, ongoing use!
