Episode 2 – Cultivating Gratitude | Daily Pause (5-Minute Guided Meditation)

Welcome to The Daily Pause, your 5-minute daily meditation podcast. Each session is a short practice of mindfulness, calm, and presence designed to help you reset and move through your day with clarity and ease.

In this guided meditation, we’ll focus on cultivating gratitude—a powerful practice for shifting perspective, reducing stress, and strengthening emotional resilience.

✨ Today’s meditation includes:

• Deep, intentional breathing for calm and focus

• Letting go of physical tension in the body

• Bringing awareness to simple blessings in daily life

• Expanding gratitude to fill your heart and mind

Think of this practice as your daily reset—a few minutes to breathe, reflect, and return to center. Whether you’re starting your morning, taking a midday pause, or winding down at night, this meditation will help you carry gratitude and peace throughout your day.

If you’d like to make mindfulness part of your everyday routine, be sure to subscribe. Together, we’ll take these small but powerful pauses—one day at a time.

Full Guided Meditation Transcript

Welcome to the Daily Pause, your 5-minute daily meditation podcast. Each day I'll guide you through a short practice of presence and calm to help you move through your day with clarity and ease. Think of this as your daily reset—a few minutes to breathe, reflect, and return to center.

If you'd like to make mindfulness part of your everyday routine, be sure to subscribe. And together, we'll take these moments of calm one day at a time.

Today we're going to work on cultivating gratitude. So settle into a comfortable posture and gently close your eyes. Take a moment to let go of any tension you might be holding. Allow your body to feel heavy and supported.

Let’s begin with a collective breath. Breathe in slowly through your nose, and out through your mouth with a long, gentle exhale. Again, inhale deeply, and release the breath fully. Do a few more on your own. Let your breathing find a natural rhythm.

As you breathe, bring your attention to the feeling of your body. Notice the sensations of your feet on the floor or your back against the chair. Be present with these sensations.

Often we get so caught up in what’s next or what’s missing that we overlook the simple blessings around us. I invite you to find one thing—no matter how small—that you are grateful for right now. It could be the warmth of the sun on your skin, a favorite song you heard today, or simply the fact that you are breathing.

Now, think of one more thing—something in your life that brings you a sense of joy or comfort. As you breathe, let the feeling of gratitude spread through your chest. Inhale the feeling of thanks. Exhale the warmth of it.

See if you can allow this feeling to fill you up, like sunlight filling a room. Let this feeling of gratitude settle within you. Know that you can return to this feeling whenever you wish. Gratitude is not just for special occasions—it’s a muscle you can strengthen every day.

When you’re ready, take a deep breath in, carrying this gratitude with you. And as you exhale, gently bring your awareness back to the present moment. Slowly open your eyes, bringing this thankful energy with you throughout the rest of your day.

That concludes today’s meditation. Thank you for practicing gratitude with me. I look forward to seeing you tomorrow.