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3-Minute Gratitude Practice

3 Min
Meditation
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Jiva Masheder
Mindfulness & Self-Compassion Teacher
We often focus on the challenges and difficulties in life and forget and overlook what's good and positive in our lives. This practice helps you to remember what's good in your life.
From the community
92 reflections
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Michelle
Meditation can be simple and pleasant
Meditation can be simple and pleasant. To think of those happy pleasant moments recently
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Anna
Gratitude
I learned that today is here and tomorrow hasn't come yet. Life is like a swinging door in a building full of people. You never know who you might meet. Some look successful and some like apprentices ( just starting out and learning their own rhythm.
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grace
gratitude
I learned that we need to look for the little things in our busy everyday lives that give us gratitude
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Hazel
Gratitude
This noticeably changed my energy. I feel calm and content.
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Kellie
Happy memories
Focusing on how the body feels when remembering happy memories was very comforting. I use food as a means for comfort. The next time I get that urge, I am going to try to be mindful of what I am feeling, recognize I am seeking comfort and try this practice. I think it could be very useful!
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Stephanie
Perspective
Shifting my perspective really helps me open my heart and release baggage.
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Riley
Focus on gratitude
Focusing on happy moments makes me want to acknowledge them more when they happen, rather than always focusing on the negative.
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Hope
Gratitude
Learning not to focus on the bad but look for the good in our life. Staying focus on happy moments.
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Samantha
Gratitude
The first thing I thought of when my guide said to think to a happy memory, the first thing I thought of was when my mom was in Austin. I remember how nice it was to see her everyday and do things here with her. I started to linger on when we went to try smoothies at The Soup Peddler and we sat in the sun & talked & took pictures together. I really would like to do something to show my mom how much she means to me
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Anya
Gratitude in Busyness
I've been overwhelmed with an increased workload this past week, and taking the time to think of small, simple memories I am grateful for (a joyful message from a friend; a student trying out their first Steinbeck novel) was a much-needed reminder of why I do what I do.
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Catie
I learned that
I learned that gratitude in every day life is important .and the little things can make you smile
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Hannah
Instant mood changer
Just like sports - where ever your head goes- your body follows. When I'm wasting energy on everything that I can't control- other people, places, things, the past, and the future - I'm physically scattered- moving from one room to the next. Yet, when I offer myself the gift of stillness and begin to think of every miracle, and the small moments of pleasure that have never been small, My mind is transformed into the beauty and wonder that I get to experience everyday. The trick is to notice these gifts as they occur.
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Karl
Mosaic
My mind is like shattered pieces of glass. During this meditation I tried bringing them all together. It's hard sometimes for me to focus on one thing. Especially when asking me to focus on a moment that brought me joy. Like the aforementioned glass there are so very many in the course of the day. I managed to enjoy all the thoughts and things swirling around in my mind, and I was pleased with the shapes they formed. Namaste 🙏🏾
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Chris
2,000 ways NOT to make a lightbulb..
It took Thomas Edison 2,001 try’s to make the lightbulb. When asked his thoughts on all the previous failures he said “ I don’t see them as failures or mistakes, I see it as I learned 2000 ways on how not to make a lightbulb.” I know I’m just a beginner but I hope it doesn’t take me 2000 try’s to get the hang of this meditation, because it’s hard enough just to focus on “the breath” but it does sound like it can be very helpful/peaceful once u got it down
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Emma
Trusting machinery
Computers are kinda like dogs. They love you no matter what you do.
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Cheryl
Good
It’s all good gratitude reminds us where to focus and grow more things to be grateful for.
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Rommeth
Pleasant Things that happens to us mean a lot to our soul aka true selves
more than anything material that $$$$$ cannot buy like seeing a concert last night because nobody wants to go because it might just be a waste of time but lo and behold Im really glad I said yes because I experienced meaning hearing seeing feeling every note that they sung spoke to me like a song that entered the inner depths of my soul thst made my soul really grow fonder and nourished it like a baby geeting fresh milk from her mothers bosom I heard the most amazing Ave Maria that opened my eyes to the greater Glory of God
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Erika
What I Remembered Today
Pain and suffering and fear only lasts when you allow it to. Try to let the good outweigh the bad.
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QueenTakiyah
Focus
What I focus on grows. Knowing I can focus on the good makes me empowered to shape my thoughts and my life.
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Yvonne
3 Minute Gratitude Practice
I learned that focussing on things you are grateful for will ground you and help to reduce stress and anxiety. If we are mindful our days will be less stressful.
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Justine
Gratitude
Gratitude comes in many forms. It may be tinged with sadness or full of laughter. May these small bubbles of time enrich your lives.
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Micah
First Time...
There are happy memories within sad, heartbreaking situations that can make you feel a little better
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Nadia
A weary heart
Weary hearts draws a weary mind. Let things that you cannot control go. Let life expand and offer you each beautiful moment it has for you. Let it bring you better experiences.
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Megan
Gratitude
I learned that I need to be more grateful and appreciative of the little things that make me happy and focus on them.
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Savannah
Gratitude
I learned that even when I've had a bad day,a lot of good comes out of it when I really sit down and breathe. When I actually have the time to think my day over fully I understand to be grateful for the good memories throughout the day and to the people who make that happen.
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Raff
Thank you
I learned that I can enjoy the simplest things in life. This really relaxed me and I feel a lot better now
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Rachel
Happy things
Notice small happy things that please you. It’s not that I’m unhappy it’s just that I don’t get much emotion or feeling out of anything. Everything feels neutral and just how things are. I don’t get joy out of small things. I couldn’t really think of anything happy when it asked me.
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Yoli
The antidote
I learned that gratitude and sadness cannot co-exist in the same time and space. When I notice what is precious and beautiful around me (there is always so much) and express gratitude for those things, there is no room for sadness.
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Morgan
I learned that..
...it can be the little things in life that make your day a little better. For instance, a regular customer brough his dogs to work, and I went home and saw my dog after work. And they just made me smile.
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Mary
Stress Reliever
I needed an anxiety reliever and this helped me focus off of the things in life that send me spiraling out of control. Now I'm trying to see the good little things...
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Margot
Feel gratitude as it happens today
As usual my gratitude was towards my dogs and in particular my soulmate tigger. The most beautiful thing was that as I did the meditation, tigger came up and cuddled into me. My happiness was complete. Thank you
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Samantha
I learned that
It is important to focus on the good things in life and be grateful for what I have and the people that are in my life.
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Dylaine Mae
Gratitude
Don’t dwell on the bad things or the hard truths, move on and be grateful for all the good things that occurred.
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Kylie
What’s really good
I found it hard to find a moment recently that’s made me smile so I did struggle a little with this particular mediation
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Phoenix
Heh...
I feel so much energetic now. It’s weird how we’re all here. Or we were here. It’s just weird.
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Anee
Paying attention
I need to pay more attention to the things that make me happy
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alex
pla
life is a gift. continue on the path of doing the right things everything will be alright i know it
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Everett
Sweet
It’s a gift my mind is a gift Nd no want or need can change that or this
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Migz
Laughter
To laugh out loud more often, to feel it in my belly and my whole being
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Colleen
Day 1
I have SO much to be grateful for. So much coming my way to be grateful for every day. I am blessed and lucky and my heart is filled with joy. My guardian angels, God and the Universe has my back and are bringing abundance and more joy than I ever thought possible to me right now. Thank you. Thank you. Thank you. 😘
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leah
day 2
it brings back good memories ☺️ and it feels good just to think about it.. good people in my life that shapes me for who i ak today.. thank you
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Jt
Remember
Time goes by so fast sometimes its difficult for us to cherish these moments. The raw feeling of happiness can be hard for some people to achieve. Maybe thats why we find ourselves being reminiscent sometimes.
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Bre
Friends
Today was my first day of finals and there comforting me on my lunch break of course was my friends. I hadn’t seen them for a while and finally getting to be with my close friends again at school was so great. I wish they were in my classes this year :((
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Tammy
Gratitude
Nice short meditation that brought a smile to my face. Ready for sleep on a positive note.
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Jenifer
Gratitude feels warm
It’s the little things, the mundane and tiny things, that I can find a moment of gratitude for. And when I do, a warmth spreads down my spine that is so sweet and reassuring.
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Jeffrey
Reflecting
I learned that by regulating breathing and focusing on a happy thought, you can help to bring more positivity to your day.
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Nancy
Gratitude
I am in control of my life and what comes from it. I have the ability to see the good in what comes.
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Whitney
Gratitude
I learned that I need to show more gratitude, even for the smallest things that happen in one day.
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Michelle
Happy times
It's nice to look back at happy things they make me feel relaxed and content
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Alina
That peaceful place inside is always waiting for me.
It’s like an oasis of calm and rejuvenating sources, very motherly.
A
Alexis
Happy Memory
I thought of a few days ago when my boyfriend brought me flowers and my favorite cookies to my work, waiting an hour for me to get off and still greeting me even though it was freezing cold. We’d had a fight earlier that day. I remember our hug and kiss. I’m grateful for him.
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Rebecca
Gratitude
I learned that it’s really important to sit and think about the good things in your life no matter how small they may be. There’s so much in my life to be grateful for that I haven’t given enough thought to.
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Kathryn
Meditation #4
by reflecting on happy events and times in your life you can change your mood and outlook on life
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Alyssa
1/23/18
My takeaway from today’s meditation is to notice small, but pleasant moments in my day. I liked reflecting back on things that made me happy and I want to notice more of these moments
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Karlee
Pleasant
I look forward to noticing pleasant things today. That was good advice.
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Emily
Little things
I learned that being grateful for the little things makes all the difference.
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Lydia
Focus on pleasant things
I need to focus on pleasant things that happen throughout my day, however big or small. Appreciate them. Don’t focus on the negative bad things as I have been doing all my life.
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Natalie
Gratitude practice
I feel very sad & overwhelmed so i did this practice. Breathing & thinking of even little gestures that made me smile today bring me back into the moment of joy.
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Allison
Pleasantness
I learned that it’s important to be aware of the pleasant things that happen to you and be mindful of the happiness you experience.
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Lindsay
Favorite places
I can recall favorite places that i visited with my favorite people and it brings a feeling of happiness over me.
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Olivia
2-23-18
I learned that appreciation can help balance out anxiety. Doing little things for yourself that make you happy is very important.
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Joyce
It’s OK to feel good
Every day, more than once, something or someone brings a smile to my face and a good feeling to my heart center and I am grateful for that. Namaste
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Kristen
This was exactly what I needed this morning.
As it says, this is a short meditation on gratitude. Sometimes just a few minutes is all you need. Focusing on a nice thing that happened recently made me smile. Thank you.
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Jessica
Gratitude
By focusing more on the happy thoughts rather than the negative, I am able to calm myself down and be less stressed
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Erika
First Session
I learned that I can’t always focus on the negativity that occurs throughout my day, through my meditation I realized that I have everything I want and need. My anxiety and stress have decreased tonight, I feel relaxed and carefree.
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Kennidy
The little things
Appreciating the little things that happen throughout my day will bring more joy and positivity into my life. The more positivity I have and the more I pay attention to great events that happen will slowly encourage myself to become happier through situations I have been dealing with. Though there has many bad and stressful situations come about these pst few days, I have thought about all the great things that have occurred during those hard times. The little thing matter and I am now noticing that.
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Kennidy
The little things
Appreciating the little things that happen throughout my day will bring more joy and positivity into my life. The more positivity I have and the more I pay attention to great events that happen will slowly encourage myself to become happier through situations I have been dealing with. Though there has many bad and stressful situations come about these pst few days, I have thought about all the great things that have occurred during those hard times. The little thing matter and I am now noticing that.
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Bree
Appreciate the good things
When things go wrong, I tend to stay stuck on the bad things that are happening. It is easy to forget about all the good things around us when everything seems to be falling apart. It felt good to stop and take a moment to realize it’s not all bad. Savor those moments of positivity and goodness in this life. This meditation has helped me want to try to stay more on the positive side even when things are rough 🌷
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Marisa
Day 62
I found focusing on gratitude more challenging today as my mind was thinking about other things
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Voula
A cup of Gratitude
Something as simple as a good cup of coffee and finding the idea of what can come from it. Having my husband hand it to me, knowing he made it just for me, realizing he makes the best coffee and that’s something only he can do. Making sure the time is spent telling him how wonderful it is will help me be grateful for his triumph of a simple task but focus on how he does it best. It will build a light inside him only I can start but it starts both of our days on a great path of happiness, respect, gratitude and appreciation. My love for that cup of coffee and that man❤️
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Alexa
Gratitude Practice
I feel wonderful and relaxed... definitely needed this after a long and stressful day
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Abby
3/8/18
I felt glad and it felt good when ai noticed myself smiling while remembering the good memories.
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Emma
March 11th 2018
I felt really calm and relaxed, stress was lifted off my shoulders and I felt happier, I learned that I’m letting the bad take over and hide the good and that I should focus more on the good things because that makes me feel a lot more positive and less stressed about the future
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rebecca
i’m not sure
i am still stressed and i don’t know how to relax i don’t like this writing much i’m uncomfortable
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Syl
Joy
We often remember pain after it happens but not joy. We need to consciously remember what makes us happy.
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Stephanie
Gratitude
I noticed that I’m not giving enough gratitude. I need to be thankful for everything I have, even on the small things. Focus on the right now and the not the past, that the future is now and I can work on it.
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LeChelle
Eyes 👁‍🗨
I noticed that I’m not as grateful as I need to be, I should try to enjoy the most of my blessings as I do mourn for the bad times. For I’ll never survive the dark if I never see the light, even if it’s shining there..
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Nadia
Pleasant moments
I noticed that I should recognize and savor the moment when pleasant things happen
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Melissa
Good moments
I realized I have become afraid of good moments. I have become afraid of feeling good, as if it is a bad thing to feel grateful and happy for the good moments and good things I am doing for myself. Great insight. Sad realization. I really enjoyed this meditation. It showed me that I am grateful for those little moments. Now I am going to work on being happy and comfortable with them.
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Morgan
Memories
It was hard to think of recent good memories. But I liked everything else
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Lindsey
The Little Things
Most of the time we show gratitude for big things, but the little things add up. They can be even more impactful. The first happy memory I reflected on was the first time I saw the ocean. There’s a possibility that I’ll be moving away from California and I know I will miss seeing the ocean, but I’m grateful that I had the experience.
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Bonnie
Distraction
I get outside distracted when trying to think of happy things.
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Nishaat
I feel content
I’m doing as much as I can and I will enjoy the good things as they come.
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Ry
Stress and happiness
I learned that the memory of something that made me happy can help ease the stress of the present. It doesn’t cause the stress to vanish miraculously more that it reminds me that it will pass and that eases me through the discomfort of being stressed
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Yosibell
Quiero agradecer mucho más... hoy lo pensé y fue agradable recibir luego en aura esta recomendación
Sobre gratitud. Reafirma que debo AGRADECER TODOS LOS DÍAS cada cosa específicamente. SIEMPRE.
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Kassidy
Stress free
I listened to this and as I was breathing I could feel the stress just melt away.
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Aubrey
Day 3
I learned that I should hold on to memories and let them make me happy and stress free
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Summer
I noticed that I’ve had some really good moments in my life and to be greatful for them.
I can easily think of happy thoughts and forgot the bad ones
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Nicole
Focus on the Good
It often seems easier to dwell in the bad moments of our day, but it is much more powerful, and calming, to savor the good
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Julie
Gratitude
When she asked to identify something in your life that makes you happy I I initially struggled. But when she hinted to think of the little things I realize I do take the time to be grateful for those...the sunrise, my home, that my kids are well.
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Allison
Gratitude
Initially I struggled and tried to think of big moments then I realised there was much joy in small moments like feeding the squirrel, my neighbor enjoying a piece of cake I made and my delicious cup of coffee.
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Yvette
I felt at ease while thinking about happy moments with the girls and sandy
I learned that we forget to notice the positives throughout the day focusing on the negative
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