The benefits of meditation and mindfulness are nothing new—they’ve been experienced by humans for thousands of years. Even so, said benefits are the topic of unending scientific research, as experts aim to discover exactly why and how spending time in presence and stillness alters your brain. Among the latest discoveries? Incorporating gratitude into your mindfulness routine might compound its positive effects.

A recent analysis of existing research found that emphasizing gratitude in your chosen mindfulness approach can enhance its emotional upsides.

Benefits of Meditation and Mindfulness—Plus Gratitude

Similar to meditation and everyday mindfulness practices such as savoring, looking for glimmers, and taking an extra-intentional walk, gratitude is one of those things that can shift the way you feel and how you perceive the world.

Experiencing gratitude is proven to bolster mental health by literally rewiring your brain toward a more positive outlook and overall well-being. But it can also be a tricky concept to access, especially when times seem particularly dire.

Still, noticing the people, places, stuff, and experiences that spark that thankful nature comes with proven improvement to your inner landscape. And, when layered atop your existing practices that cultivate presence, gratitude appears to act as a catalyst, amplifying the effects of “mindfulness-based interventions” (MBIs) and easing symptoms of anxiety, depression, and stress even more effectively.

In short, there’s something to be said for exploring the bright side of your life—with the help of whatever mindfulness practice you prefer.

3 Guided Meditations to Get You Started

Regardless of your chosen approach, meditation can be a helpful means of weathering the world. Try one (or all) of the below, all while holding whatever spark of gratitude you can find.

1. 7-Minute Meditation to Help You Let Things Go

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If release is what you’re after, this meditation can help you breathe it all out.

Try this guided meditation.

2. 6-Minute Meditation for Anxiety

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Wound way too tightly? Unclench and exhale with this grounding practice.

Try this guided meditation.

3. 7-Minute Meditation for Deeper Sleep

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Rest is among the greatest gifts you can give yourself. This meditation can help you access it.

Try this guided meditation.