There exists a specialized segment of the internet dedicated to motivating individuals to cultivate gratitude. With hashtags such as [#blessed](https://www.instagram.com/explore/tags/blessed/), [#grateful](https://www.instagram.com/explore/tags/grateful/), and popular [“thankful grateful” TikToks](https://www.tiktok.com/discover/thankful-grateful?lang=en), the emotion can sometimes seem overwhelming—especially when dealing with difficult feelings such as sadness, anger, or resentment.
Often, these social media gratitude trends lack the recognition of life’s intricacies. As the holiday season draws near, bringing with it continuous suggestions to appreciate your blessings, you may find yourself inclined to view gratitude practices as shallow or obligatory. Nevertheless, a well-conducted gratitude meditation can assist you in achieving a meaningful equilibrium—enabling you to enjoy the uplifting advantages of gratitude while still respecting your more difficult emotions.
### The Effectiveness of Gratitude in Meditation
Meditation instructor Diana Winston conveys that engaging in gratitude doesn’t entail negating negativity or challenges. Rather, it allows for a space to embrace positive feelings that can exist alongside life’s hardships. Gratitude can also enhance your awareness and appreciation for aspects you might typically forget—such as the charm of your environment or fleeting moments of joy.
Winston, who incorporates gratitude meditations into her teachings, underscores that being present in your life often organically fosters feelings of gratitude. Her methodology, along with that of others, enables individuals to access feelings of warmth and connection without undermining their challenges. For those who are doubtful, Winston acknowledges that certain gratitude practices may appear awkward or even cliché initially, but she suggests allowing for “complex human experiences.”
“It’s perfectly fine to feel grateful and simultaneously feel exhausted or irritated,” asserts Winston, director of [UCLA Mindful](https://www.uclahealth.org/uclamindful).
### Steering Clear of Toxic Positivity
In contrast to much of the #gratitude material shared on social media, guided meditations do not advocate for toxic positivity. They do not require you to substitute negative emotions with positive ones or compel you to find silver linings in painful situations. Instead, they promote genuineness and self-compassion.
When selecting a guided meditation, it’s essential to choose one that resonates with you personally. Steer clear of sessions that make presumptive statements about your situation—such as urging you to express gratitude for things you lack or experiences that don’t fit your reality. For instance, if you’re facing financial difficulties, being advised to feel grateful for your income may come across as insincere or even offensive.
If meditation isn’t your preference, Winston proposes alternative methods to nurture gratitude, such as drafting a gratitude list or sending a sincere thank-you message to someone who matters to you.
### Discovering Guided Gratitude Meditations
If you’re interested in exploring online gratitude meditations, numerous free resources are at your disposal. Below is a selected list of guided meditations, ranging from beginner-friendly options to more advanced practices. For a deeper exploration of gratitude, consider apps like [Happier](https://www.happierapp.com/), [Calm](https://www.calm.com/), [Insight Timer](https://insighttimer.com/), or [Headspace](https://www.headspace.com/). Some of these applications, such as Headspace and Happier, also feature accessibility options like closed captioning, while [UCLA Mindful](https://apps.apple.com/us/app/ucla-mindful/id1459128935?ls=1) offers guided meditations in American Sign Language.
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#### 1. [Growing Gratitude Guided Meditation (Mindful: A Meditation Series)](https://www.youtube.com/watch?v=8fhijtqx4PM)
**Duration:** 6 minutes
Produced by the [National Center on Health, Physical Activity, and Disability](https://www.nchpad.org/), this brief YouTube meditation centers on valuing yourself as you are, rather than seeking more. It encourages participants to think about simple pleasures, like a recent meal or a humorous incident, and feel how gratitude manifests in their bodies.
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#### 2. [Gratitude Meditation by Jack Kornfield](https://jackkornfield.com/gratitude-meditation/)
**Duration:** 7 minutes
Jack Kornfield, a respected meditation guide and former Buddhist monk, provides a meditation focused on gratitude as the “gracious acknowledgment of all that sustains us.” This practice highlights gratitude for both self-care and care received from others.
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#### 3. [The Massive Power of Not Taking Sh*t for Granted by Matthew Hepburn](https://www.iheart.com/podcast/187-ten-happier-with-dan-harri-28888874/episode/the-massive-power-of-not-taking-91867313/)
**Duration:** 12 minutes
Featured on the [Ten Percent Happier Podcast](https://www.tenpercent.com/podcast), this track begins with