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Visualising gratitude

Timing

Take as long as you need for this practice.

What you need

  • Paper and pens, pencils, or markers for drawing,
  • OR a computer/phone for creating digital visuals,
  • OR printed photos or images,
  • OR materials for making a mind map
  • A quiet 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 place to sit with your materials.

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Step 3

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

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Step 4

Choose 3 things you feel grateful for.

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Step 5

For each thing, create a visual representation. This could be:

  • A drawing (simple or detailed)
  • A photo you take or find
  • An image you find (e.g. from a book or magazine)
  • A mind map with words and connecting lines
  • Symbols or shapes
  • Any other visual that represents what you're grateful for
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Step 6

Add notes about why you are grateful for each thing. You can write this next to your visual or on the back.

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Step 7

When you finish creating visuals for your 3 things, you're done. You can look at them again if you want to, or put them away.

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

Examples

I’m grateful for my cat sitting with me, because it feels calming and I like the warmth.

(A simple drawing or a picture of your cat, because it feels calming and you like the warmth)

I’m grateful for learning something new, because it connects to my special interest and I enjoy understanding how things work.

(Your favourite character, something from a historical event, or items from your collection, because it connects to your special interest and you enjoy understanding how things work)

I’m grateful for having a quiet day, because I could think clearly without sensory overload.

(A photo of a peaceful garden with plants and a bench, because being in nature helps you feel relaxed and quiet)

I’m grateful for being able to schedule two hours of downtime into my day today because it helped me relax and turn my brain off, which made my day more manageable.

(A watch)

Listen