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Speaking gratitude

Timing

This practice takes 5 to 20 minutes but take as long as you need.

What you need

  • A quiet and private space where you feel comfortable.
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Step 1

Choose a time of day to practice. This could be morning, afternoon, or evening. Experiment to find what works best for you.

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Step 2

Find a comfortable and private place where you can speak out loud. This can be anywhere, from your home, to your car, to the local park

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Step 3

Think about your day or your week. What are you grateful for?

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Step 4

Say out loud 3 things you feel grateful for.

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Step 5

For each thing, say why you are grateful for it. This is an important step. You can say just one sentence or more details. Choose what feels right to you.

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Step 6

When you finish saying your 3 things and why you're grateful for them, you're done.

Try to do this practice regularly. Daily practice can help you get the most benefits.

You can also record your thoughts on a device such as your phone, to listen to later.

Example

Click Play to hear how you might speak gratitude.

[Audio file]

“Today I'm grateful for my cat sitting with me because it feels calming and I like the warmth."

"I'm grateful for learning something new about Ancient Rome because it connects to my special interest and I enjoy understanding how things work."

"I'm grateful for having a quiet morning because I could think clearly without sensory overload."

Listen