Daily Gratitude Reset: 3 Minutes

In just a few minutes, shift your energy with this simple yet powerful gratitude practice. Perfect for a midday pause or emotional reset, this guided meditation helps you reconnect to the present moment and remember what’s good. A small dose of gratitude can create a big change—return to this anytime you need to ground, uplift, or realign.

Transcript

Even brief moments of gratitude have been shown to reduce stress,

Calm the nervous system,

And increase clarity and emotional resilience.

When you're feeling stuck,

Tense,

Or disconnected,

This is your chance to reset.

This 3-minute gratitude reset is designed to help you quickly shift your energy.

Take a slow,

Steady breath in,

And a long breath out.

Now,

Bring to mind one small thing you're grateful for.

It might be your breath,

A kind word,

Maybe it's sunlight.

Whatever arises first,

Let that be enough.

Picture this gratitude as a soft light in your chest,

Warm,

Steady,

Glowing.

With each inhale,

The light grows slightly brighter.

With each exhale,

It expands,

Gently softening your body from the inside out.

Let this light of gratitude move through you,

Filling your shoulders,

Your arms,

Your belly.

Let it move up behind your eyes,

And soften your jaw.

Let it flow down into your hands and fingertips.

This light doesn't erase what's hard,

But it changes how you hold it.

Even in challenge,

You can make space for what's good,

For what's here too.

And that changes everything.

Take one more breath in,

Imagining something else you are grateful for.

And as you exhale,

Imagine the light of gratitude radiating through your whole being.

Let it soften your mood,

And open your heart just a little more.

Let this be perfect for this moment,

Here and now.