Congratulations!!

You made it through your the first 7 days of Gratitude Buddies!

That means, after today, you will have brought awareness to and written down 21 different people, places, things you appreciate.

Especially if you’ve been struggling with feeling grateful, please give yourself a pat on the back.

If there are 21 reasons to feel grateful, the next weeks will surely lead to more.

Now is time to decide if you and your buddy feel complete or you want to go for all 30 Days. Some people feel they’ve gotten what they need, while others want to keep going.

Why don’t you check in with each other and decide how to proceed?

You can also take some time today to do one or more of the following:

  • Read through what you’ve written so far and notice if anything stands out; what do you want more of in your life? Does it spark new ideas or paths to take?

  • Read through what your buddy has written - what made you happy? Notice what you have in common, what’s different; perhaps note what you’d like to experience from their list. Does that spark any new ideas?

    Or does their list trigger any unexpected feelings, like guilt or envy? Explore it privately in a journal, or if you have a close personal relationship, perhaps it’s worth discussing together.

  • Practice today’s meditation, which is about 20 minutes.

  • Send thoughts on any of the above to your buddy in today’s Reflections. YOU will also have space to share what you appreciated about practicing together.

  • Throughout the 30 Day Gratitude Journey, there are 4 Days of Reflection with a longer meditation: 20 minutes. Obviously, you are welcome to use it as often as you like.

    If you are short on time, consider, the 3 Breath Practice, after you write your list:

    With eyes closed or lowered gaze

    Inhale for 5 counts

    Hold for 5 counts

    On the exhale, call to mind the 1st item on your list

    Repeat with the second and third items

    You can also try to add a smile or hand on chest to this practice

Gratitude Buddies 20 Minute Meditation

Gratitude Message for your Buddy

After writing, scroll down to the GREEN button: ‘SEND TODAY’S MESSAGE.’

DO NOT click on the PINK button at the bottom right or you will lose what you have written.

Optional prompt

Day 7: Day of Reflection: WEEK 1

Today you’re invited to reflect on your Gratitude Buddies Journey so far.