Corso di 30 giorni

A Month Of Gratitude: 30-Day Journaling Course

Di Mark Rowland

Cosa imparerai

Discover the life-changing magic of gratitude—one page, one breath, one moment at a time. In this 30-day journey, you’ll be gently guided through powerful daily journaling prompts designed to awaken joy, deepen presence, and shift your focus from what’s missing to what’s already here. Whether you’re new to mindfulness or looking to enrich an existing practice, this course offers a supportive space to reconnect with the blessings in your life, big and small. Each session combines uplifting reflection with practical guidance and soulful insight, helping you build a lasting gratitude habit rooted in both spiritual wisdom and modern science. Expect to feel calmer, more grounded, and more connected to yourself, others, and the world around you. By the end of the course, you’ll have created a deeply personal gratitude journal—and a more grateful heart to carry with you long after day 30.

Mark Rowland

United Kingdom

Mark Rowland is a meditation guide, sound healing facilitator, and mindfulness teacher based in the UK. With a background in various meditative traditions and a deep personal journey through emotional healing and spiritual practice, Mark brings a grounded, heartfelt approach to his teachings. Having studied and practiced mindfulness, gratitude,...

Lezione 1

Welcome To Your Gratitude Journey

In this opening session, we lay the foundation for your 30-day journey by exploring the simple but powerful act of noticing what’s good in your life right now. You’ll be guided through your first journaling prompt—listing three things you’re grateful for today—and invited to reflect on why each one matters. This lesson is about slowing down, shifting perspective, and opening the door to a more present, appreciative way of being.

Lezione 2

Gratitude For A Loved One

Today’s lesson invites you to focus on someone you care about—a friend, family member, or even a beloved pet. Through this reflection, you’ll explore how love and connection enrich your life and cultivate gratitude for the relationships that support you.

Lezione 3

Gratitude For Yourself

In this session today, we turn inward and explore self-appreciation. You’ll reflect on one aspect of yourself—your strength, kindness, creativity, or growth—and give thanks for it. Gratitude truly does begin within.

Lezione 4

Gratitude For Nature’s Beauty

Today, you’ll notice and reflect on something beautiful in nature—a tree, the sky, a sound, a scent. This lesson helps reconnect you with the world around you and awaken a deeper sense of awe and presence.

Lezione 5

Gratitude For Your Body

This session invites you to write a thank-you letter to your body or a specific part of it. We shift from criticism to appreciation, honoring the body not for how it looks, but for how it carries and supports us.

Lezione 6

Gratitude For A Cherished Memory

You’ll revisit a positive moment from your past that brings warmth or joy. By reliving it through journaling, you’ll strengthen your connection to the good that has already happened—and carry that feeling forward.

Lezione 7

Gratitude For Challenges And Growth

Today you’ll reflect on a difficult experience and explore what it taught you. By finding the hidden wisdom in a challenge, you begin to transform pain into purpose and cultivate resilience through gratitude.

Lezione 8

Gratitude For Abundance In Life

This lesson focuses on recognizing the abundance that already exists in your life—comforts, opportunities, relationships, and inner resources. It’s a reminder that you may already have more than you realize.

Lezione 9

Gratitude For Simple Joys

Today is about savouring the small things—a warm drink, a kind smile, fresh air. A shared joke with a friend. When you tune into these everyday gifts, you start to find beauty and comfort in the ordinary.

Lezione 10

Gratitude For The Present Moment

This session brings you into the present, here and now. You’ll reflect on one thing you’re grateful for in this exact moment, feel the "power of now" practicing presence and acceptance as forms of gratitude.

Lezione 11

Gratitude For Community Connection

Today, you’ll reflect on a group or community you’re part of—online, local, spiritual, or social anywhere , that brings you together in a community —and explore how belonging enriches your life. Gratitude helps us see the support around us

Lezione 12

Gratitude For A Mentor Or Teacher

This lesson invites you to think of someone who taught inspired or guided you—formally or informally. Their presence helped shape your journey, and today you honour them through your words of deep gratitude.

Lezione 13

Gratitude For Your Senses

Today’s practice brings awareness to the miracle of your senses—sight, hearing, touch, taste, or smell. You’ll focus on just one sense and express deep gratitude for the way it enriches your life experience.

Lezione 14

Gratitude For Learning And Wisdom

Today, you’ll reflect on something you’ve learned—whether from a book, a life experience, or a personal insight—and explore the gratitude that arises from growth. Each lesson shapes us in ways both subtle and profound.

Lezione 15

Gratitude For Creativity And Art

This session invites you to appreciate creativity—whether it’s your own, or something beautiful someone else created. Music, writing, art, problem-solving, or imagination—these are gifts that connect us to joy and possibility.

Lezione 16

Gratitude For Home And Shelter

Today’s focus is on the concept of home—a place or feeling of safety, comfort, or belonging. Whether it’s where you live, a person who feels like home, or a space within yourself, this lesson explores what it means to feel held and rooted.

Lezione 17

Gratitude For New Opportunities

In this lesson, you’ll reflect on something new that’s come into your life—an experience, a shift, or even a small change in direction. Newness brings growth, and today we express gratitude for the unfolding journey.

Lezione 18

Gratitude For Those Who Challenge Us

Today’s session explores the more challenging side of gratitude—appreciating those who have challenged us. While not always easy, these individuals often reveal hidden strengths, boundaries, and wisdom we didn’t know we had.

Lezione 19

Gratitude For Food And Nourishment

Today, you’ll reflect on food and nourishment—not just what you eat, but what feeds you in body and spirit. Gratitude for nourishment can deepen your connection to daily rituals and to the people and processes that sustain you.

Lezione 20

Gratitude For The Body’s Support

Today’s reflection invites you to gently acknowledge and give thanks for the ways your body supports you—just as it is. Whether through breath, stillness, sensation, or presence, your body remains your companion on this journey. This practice is not about perfect health or physical achievement, but about recognizing the quiet strength, resilience, and wisdom within. Even in limitation, there is often something the body offers—something worth honoring with gratitude.

Lezione 21

Gratitude For Moments Of Care In Our Early Life

A gentle reflection on your early years—inviting you to explore any moments of care, safety, or comfort that supported you. This may be a kind word, a safe place, a guiding adult, or even an imaginative escape. The focus isn’t on rewriting the past, but on honoring small lights that helped you through

Lezione 22

Gratitude For Everyday Helpers

Today we shift attention to the often-unseen people who support our daily lives—drivers, cleaners, baristas, care workers, and more. Their presence makes the world a more livable and connected place. This reflection reminds us how many lives touch ours, even briefly.

Lezione 23

Gratitude For Modern Convenience

In this session, you’ll reflect on something you regularly use or benefit from—clean water, heating, internet, public transport—and consider how it eases your day. This lesson highlights the hidden network of systems and human effort behind our comforts.

Lezione 24

Gratitude For Personal Growth

This lesson invites you to look back at your evolution. Who were you five years ago—or even last year? What lessons changed you? What strength emerged? Today is about recognizing your growth and honouring your unfolding story.

Lezione 25

Gratitude For Acts Of Kindness

Today’s practice invites you to reflect on a moment when someone offered you kindness, whether it was a heartfelt gesture, a helping hand during a hard time, or a quiet act that reminded you you weren’t alone. These moments often stay with us, not because they were grand, but because they were genuine.

Lezione 26

Gratitude For Spiritual Connection

Take time to reflect on your connection with something greater—whether that’s your higher self, nature, or the divine. This lesson invites a deep sense of belonging, inner peace, and spiritual grounding through gratitude.

Lezione 27

Gratitude For Forgiveness

Explore a moment where forgiveness—whether given or received—shifted something inside you. This lesson helps you soften the heart, release tension, and recognise the healing power of letting go with gratitude.

Lezione 28

Gratitude For Nature’s Beauty

Reconnect with a recent memory in nature that brought you calm, wonder, or joy. This session invites you to honour nature as a source of grounding, healing, and everyday awe, nurturing deeper gratitude for life’s rhythms.

Lezione 29

Gratitude For The Present Moment

This practice brings your awareness fully into the here and now, inviting you to notice breath, body, sound, and stillness. Gratitude becomes a direct experience, rooted in presence rather than thought.

Lezione 30

Gratitude As A Way Of Life

Reflect on the journey you’ve taken over the past 30 days and how gratitude has shifted your mindset. This final lesson invites you to carry what you’ve learned into daily life as a steady, heart-centered practice.

Recensioni recenti

Philippa

July 23, 2025

Such a thoughtful, inspiring course on gratitude. The daily prompts are well thought out, meaningful, sometimes challenging but that's a good thing. This course really opened up areas of my life for more meaningful connection, forgiveness and joy. I thoroughly enjoyed this course. Thank you so much. Namaste 🙏 🪷

Jocelyne

July 13, 2025

Mark offers a variety of prompts that elicit awareness about gratitude in our everyday lives. The topics for gratitude cover a large range and have made me aware of things I take for granted. It’s a course where I wish there were another 30 to 60 more days of exploration. I’ve also commented that Mark should write a book about these prompts. It’s...

Heidi

July 13, 2025

I was looking for a reason to start journaling again, and this course really helped. But it also helped me to realize how there are so many things to be grateful for. You don’t really have to look you just have to allow.

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