How Gratitude Meditations & Affirmations Will Boost Your Spirit
We’ve been practicing saying our affirmations out loud, and you’ve probably heard of meditations, though you may be uncertain of just what they are and how they work. They may even seem a bit too new age for you, but don’t underestimate their power just yet. These two practices are actually quite simple to add to your routine or even to use in a particularly stressful moment to gain perspective. Take a look below to learn about how to use gratitude meditations and affirmations to boost your spirit anytime.
What Are Meditations?
Meditation does not replace prayer. A meditation is really just a practice of taking some quiet time to be mindful and focus your attention on a particular thought or issue. It’s a moment of silent reflection that focuses you on the here and now.
Gratitude meditations involve focusing your thoughts on being grateful for the particulars of your life or situation, even the ones that may not seem so positive. Your gratitude journaling can be considered a meditation. Any contemplative, purposeful time spent focused on being grateful can fall into this category.
What Are Affirmations?
Affirmations are short, concise and positive sentences that are meant to purposefully affect the ways in which we think and feel. These can be in both conscious and unconscious ways. What we think greatly influences how we feel and behave.
Introducing these positive messages into your life on a regular basis can help you to internalize them and begin living accordingly. Gratitude affirmations focus specifically on being grateful and appreciative.
How to Use Them
Both meditation and affirmations are easy to put into practice. They can be used almost any time and anywhere. When you think of meditation, a long, intensive ritual may come to mind. In actuality, you don’t need to spend a lot of time meditating in order to reap the benefits.
Simply sitting quietly for a few minutes and contemplating on what you’re grateful for can help to center you and provide you with a new perspective, which often will lead to feeling better.
Try sitting where you are alone and where you feel comfortable. Close your eyes and place your hands on your abdomen. Breathe in slowly feeling your hands rise as your abdomen extends. As you breathe out slowly, feel your hands recede as your abdomen goes back in. This deep breathing technique helps you feel calmer, less stressed, and more positive. Repeat this process 3-4 times. As you get used to it, try counting slowly to 4 or 5 as you breathe in and as you breathe out.
If you want something more structured or have more time, you can look up guided gratitude meditations online or grab a meditation app to try. A great free meditation app is CALM. There are short and longer guided meditations you can do.
When it comes to affirmations, a good practice might be to combine them with your gratitude journal. Write down positive messages that apply to your life and help to inspire or motivate you. Perhaps you want to keep them in a separate journal or store them online. Then you can pull out your collection of affirmations for a pick-me-up when you need one.
Gratitude meditations and affirmations are simple tools that offer a big return. They take only a few minutes to practice, and you really don’t need any special equipment. Give them a try when you feel you could use an injection of gratitude in your life or a boost to your spirit.