Guided meditation
Gratitude Meditation
A gratitude meditation gently turns your attention toward things you appreciate. Regularly savoring the good is linked with better mood, sleep and relationships, and it balances the mind's natural tendency to focus on problems.
11 gentle prompts · any length
Start this meditationFree, with optional voice guidance, music and nature sounds.
The guided script
Read through it here, or let Relax show one prompt at a time while you breathe.
- Breathe in slowly. Let a soft smile rest on your face.
- Think of one simple thing you are grateful for today.
- Let yourself really feel it, not just think it.
- Now think of a person who has made your life better.
- Picture them. Silently thank them.
- Notice something about your body you can be grateful for.
- Maybe your breath, your heartbeat, your ability to rest.
- Think of a small pleasure: warm coffee, a song, sunlight.
- Recall a moment this week that made you smile.
- Let gratitude fill your chest with each breath.
- Carry this feeling with you into the rest of your day.
Tips
- Specific beats general: "my friend's text this morning" over "my friends".
- Small things count just as much as big ones.
- Try it in the morning to set the tone for your day.
Questions
How long is this gratitude meditation?
As long as you like. Choose anywhere from 3 to 90 minutes in Relax and the 11 guided prompts spread across your session, looping gently in longer ones.
Can the meditation be read aloud?
Yes. Turn on "Read the guidance aloud" and your device's built-in voice reads each prompt. It works offline and nothing is sent anywhere.
Do I need any experience?
None at all. Each prompt tells you exactly what to do. If your mind wanders, that is normal; simply come back to the next prompt.
More guided meditations
Body Scan Meditation
Move your attention slowly from head to toe, releasing tension as you go.
5-4-3-2-1 Grounding
Use your five senses to come back to the present when anxiety pulls you away.
Loving-Kindness Meditation (Metta)
Send warm wishes to yourself, loved ones and the world.
Progressive Muscle Relaxation
Tense and release each muscle group to melt away physical stress.
Mindful Noting: Thoughts as Clouds
Watch thoughts pass like clouds in the sky, without getting carried away.
Safe Place Visualization
Build a peaceful place in your mind that you can return to anytime.
Breath Counting Meditation
Count each exhale from one to ten, then begin again. Simple and focusing.
Sleep Meditation Wind-Down
A slow, soothing descent into rest. Best lying down with the lights off.
Sound Meditation
Let sounds come and go around you. Nothing to fix, only to hear.
Breathing techniques to pair with it
Calm Breathing
A gentle rhythm with a slightly longer exhale. The easiest way to settle in.
Box Breathing
Four equal sides: inhale, hold, exhale, hold. Steady and grounding.
4-7-8 Breathing
Long hold, longer exhale. The classic wind-down before sleep.