Guided meditation · 7 min
Deep Stillness: Gratitude Meditation
Start your day by noticing how much is already good, and carry a quiet warmth into whatever comes next.
With
Tom CroninRated4.663K plays
- Level
- Beginner friendly
- Style
- Guided meditation
- Sound
- Voice only
- Best time
- Early morning
About this session
- Cultivates gratitude
- Lifts your mood
- Settles the mind
- Shifts your focus
Tom Cronin guides you through a seated gratitude practice. After a few slow breaths, you begin each thought with the word "Universe, thank you" and move outward in turn: from the sun and the plants, to water, to your own body, to the people and animals around you.
It suits a morning when you'd like to begin with appreciation rather than your to-do list. Come back to it whenever problems feel loud and you want to remember what's good. Give yourself a quiet spot and a few undisturbed minutes.
After the session
01
A thankful start
Begin the day noticing what's already good.
02
Lighter, warmer feelings
Let appreciation fill you with ease.
03
Perspective on problems
Step back from worries that crowd your mind.
04
Your own gratitude list
Name the things that matter most to you.
Who it’s for
Yes, if…
- Anyone who wants a gentler, more grateful start to the morning
- People whose minds fix on problems and forget the good
- Those new to meditation who like clear, simple guidance
- Anyone building a short daily gratitude habit
Not now, if…
- Those looking for an energising or high-intensity practice
- People who prefer silent meditation (this is guided)
- Anyone who doesn't connect with addressing thanks to "the universe"
Questions people ask
Still unsure? Ask your assistant anything about this session.
Why does every line begin with "Universe, thank you"?
The repeated phrase gives your attention one simple thing to do. The teacher explains that offering thanks sends a message of acknowledgement out, and that appreciating what's good lets the richness of your life grow. You can treat that as a spiritual idea or simply as a way of directing your focus.
What areas of life does the meditation move through?
It begins with the sun's light and warmth, then the plants and trees that clean the air. Next come water in its rivers, oceans, rain and clouds. After that it turns to your body, mind, senses, heart, muscles and bones, then the people in your life and the animals who share the land.
What do I do during the quiet part in the middle?
You're invited to add your own thanks, such as parents, your home, your abundance or anything else. You can say it out loud or softly in your head. While you do, hold the feeling of love and gratefulness rather than only thinking the words.
What does the closing phrase mean?
At the end you repeat: "Yes. Thank you. My life is filled with amazingness. Thank you, universe." It's a way of agreeing with what you've just felt. Before it, you pause and let lightness and warmth fill you.
What is the Buddha quote about?
The session quotes the Buddha: "We become what we think." The point is that if your thoughts dwell on the wonderful things in your life, that's what you'll notice and grow. The whole meditation is practice in thinking that way.
How should I sit for this one?
Sit upright in a comfortable chair, or cross-legged on the floor if that suits you. Comfort matters most. You're also asked to set aside around 10 minutes undisturbed and to switch off email, phone and anything else that might interrupt.