Affirmation
Being Grateful
Use gratitude to strengthen a more balanced and optimistic outlook.
BookmarkAbout This Practice
When attention repeatedly settles on problems, disappointment, or what is missing, pessimism can begin to feel automatic. Gratitude does not deny difficulty; it helps you also notice what supports, nourishes, or matters to you. This practice strengthens your ability to recognize those experiences and hold them more fully in mind.
Repeated mental practice can strengthen familiar ways of thinking. In this exercise, the audio guides you through three affirming prompts, each lasting about three minutes. Repeat each statement without rushing, and approach the practice with patience and kindness. You may recite the affirmations silently or aloud, write them down, use a mirror, or direct them toward a younger version of yourself.
Being Grateful
Guided Practice
Statements in This Practice
- “I am grateful for the people around me.”
- “I am grateful for my abilities.”
- “I am grateful for the wonderful things in my life.”
Practice Methods
Meditation
Sit or lie down comfortably, with your eyes closed or resting softly. Follow along with the audio recording and repeat each affirmation as it is presented.
Writing
Have paper and a writing instrument ready. Follow along with the audio recording and write each affirmation as it is presented.
Inner Child
Bring to mind a younger version of yourself, or look at a childhood photograph. Follow the recording and direct each affirmation toward your younger self.
Mirror
Sit or stand comfortably in front of a mirror. Follow the recording and repeat each affirmation while looking at yourself. Soften or briefly shift your gaze whenever needed.
Real-World Practice
Use these affirmations when your attention is fixed on problems or what is missing and you need help noticing what is also supportive, meaningful, or good. When you need a boost, pause and choose whichever of the three statements from this practice best fits the moment. Repeat it slowly a few times, allowing the words to guide your attention and self-talk. Return to another statement whenever your experience changes or you need a different kind of support.
Micro Practice: Just Three Breaths…
- Breathe and become present.
- Breathe and notice what’s around.
- Breathe and recite one of the affirmations in this practice.