Gratitude can be incredibly powerful, and we are putting this out there for you, our readers, to further explore gratitude, which can transform lives.   In case you missed it, we had a great feature on the benefits of practicing and cultivating gratitude in November. Take a look at that article as a primer to this series to learn more of the backstory of why practicing gratitude can be so beneficial (hint: improved mental health, enhanced relationships, increased resilience, greater sense of purpose, better sleep quality, and lower depression risks are a few research-backed benefits). 

We’ll explore a specific gratitude practice in each quarterly Dose of Gratitude column. We would love to hear from you, too. Please contact us through our website to share your strategies and examples of how gratitude has impacted your health and well-being.

This month, we’re exploring another gratitude practice – mindfulness! 

Mindfulness and Gratitude

Combining mindfulness and gratitude into a single practice can be very rewarding.   What is mindfulness, anyway? Mindfulness is “the practice of maintaining a nonjudgmental state of heightened or complete awareness of one’s thoughts, emotions, or experiences on a moment-to-moment basis” (Merriam-Webster, n.d.) It’s focusing on the present and experiencing the moment rather than dwelling on the past or worrying about the future. Mindfulness can be incorporated into activities that you may do every day, like walking, eating, journaling, and connecting with others. 

How can mindfulness and gratitude work together? Check it out!

  1. Mindful Gratitude Journaling: The first article in this series was on journaling. Take a quick peek here to get the scoop on journaling. An easy way to cultivate gratitude can be through journaling.   While having your morning coffee or beverage of choice, or at the end of the day, if that better suits you, sit in a quiet space and write down three things you’re grateful for. Think about each one, picturing everything about that experience in your mind.
  2. Grateful Meditation: Focus on things you’re thankful for with meditation practices. Let your thoughts linger on each one, acknowledging its positive impact on your life. This could include important people in your life, new opportunities or experiences, or the simple pleasures in life like fresh air or a good book. Want to learn more about meditation? Working with a National Board Certified Health and Wellness Coach is one way to do that or you may want to explore independently. Here are some helpful websites, some with free guided meditations and talks. 
  3. E-mindful.com – Offers many different mindfulness courses that range from 8 to 20 weeks in an online, LIVE classroom where you see, hear, and interact with the instructor and other students just as you would in a brick-and-mortar classroom. Vanderbilt’s Dr. Ruth Wolever is the Chief Scientist for this company.
  4. Self-compassion.org – Offers resources on self-compassion provided by world leader and expert Dr. Kristin Neff. 
  5. Tarabrach.com – Tara Brach, founder of the Insight Meditation Community of Washington, DC (IMCW), which is now one of the largest and most dynamic non-residential meditation centers in the United States, has a website with multiple resources, including a library of meditations and talks.  
  6.   The websites for the Center for Mindfulness at UMass Medical School, the Insight Meditation Society, and Spirit Rock Meditation Center all have information about their programs and local resources.
  7. Savoring the Moments: When something good happens—like a delicious meal or a heartfelt conversation- immerse yourself in the moment. What do you notice? What do you hear? See? Feel?  Now is the time to think about gratitude for those moments. 
  8. Gratitude On the Move: While walking outdoors, consciously focus on what’s around you – what do you see, hear, and smell? Identify things that bring you joy or peace, like blooming flowers, the warmth of the sun, or bird singing, and give thanks for them.
  9. Daily Rituals: Incorporate small mindful gratitude rituals into your daily routine. For example, each morning, reflect on one thing you’re looking forward to, or before sleeping, silently thank yourself for an accomplishment of the day.

Let’s Do It!

Mindfulness and gratitude can and do go together. Like peanut butter and jelly. Salt and pepper. Spring and butterflies. You get the picture! Get busy with these gratitude and mindfulness practices and see what ripple effects of positivity and peace might be created that flow into multiple areas of your life. You are worth it!

Sources:

A Time to Bloom Health and Wellness Coaching, LLC https://atimetobloomcoaching.com/

Merriam-Webster. (n.d.). Mindfulness. In Merriam-Webster.com dictionary. Retrieved March 30, 2025, from https://www.merriam-webster.com/dictionary/mindfulness

National Board for Health and Wellness Coaches, Http://www.nbhwc.org

Vanderbilt Medical Center, Health, and Wellness Coach Training Program (2020).