Bite-sized Meditation: Gratitude

If you’re feeling weighed down by what’s missing or caught up in life’s demands, this short three-minute meditation invites you to shift your focus to gratitude. By pausing to appreciate what is already here, you create space for contentment and joy to grow. Bite-sized meditations are perfect for finding a moment of calm in the midst of life’s uncertainties.

Transcript

So let's talk about gratitude.

It's really easy to focus on what's missing.

We're wired that way,

To seek,

To want,

And to compare ourselves with others.

Sometimes gratitude can feel forced,

Like we're supposed to be thankful,

Even when life feels hard.

But gratitude isn't about ignoring challenges.

It's about shifting our focus,

Even for a moment,

To what is already here.

The breath in your lungs,

The warmth of the sun,

The way that laughter feels in your body.

Just take a nice slow breath in and let it out.

Just letting yourself settle completely.

And think of one thing,

Just one,

One thing that you're grateful for in this moment.

And it doesn't have to be big.

Maybe it's your favorite morning coffee,

Or a text from a friend,

Or the way that your pet curls up next to you.

And just hold on to that feeling for a few breaths.

Gratitude isn't about pretending that everything's perfect.

It's just about noticing the small moments of goodness,

Even when life is messy.

As Melody Beattie said,

Gratitude turns what we have into enough.

So just take one more deep breath.

Let it out.

And when you're ready,

You can carry that feeling of gratitude with you throughout the day.

Thank you.