At the end of the day, sit in a place of quiet. Take a few moments to review the day. Recall all the pleasant people and events, noting also those that were difficult or unpleasant.
Close your eyes and allow the significant people or events to arise one by one. Viewing the pleasant experiences one at a time, let yourself give thanks for whichever gifts may have touched your life today. Silently name any gratefulness you may feel for each person or event, taking the time to let your heart open and receive the richness and nourishment of that experience. Let yourself appreciate and give thanks for each gift, allowing each image to arise and fade away until you feel complete.
Next, begin to recall any unpleasant experiences from the day. Focus your attention on one particularly painful encounter or event. Now, try to touch that memory with gratefulness. What do you notice as you practice giving thanks for something painful? What emotions arise? Does it make you peaceful or angry: Does it feel easy or hard? Stay with one image, repeatedly giving thanks for the fact that this person or event was a part of your day. Be thankful for whatever teaching they brought, whatever they helped you notice about yourself. One by one, touch each memory with some gratefulness.
Finally, give thanks for your life. Take a moment to explicitly name all the qualities of your life for which you are grateful. Practice being thankful for your breath, your body, the people who care for you, your spouse, lover, children, friends, for the colors of the day, for your home, for your food. Reviewing as many gifts as come to mind, speak a word of silent thanksgiving for everything you have and for all that you have become.
Notice what happens in your body as you practice giving thanks. What emotions arise? You may practice this meditation every day. At the end of a week, what do you notice? Using the practice of gratefulness, we plant the seeds of abundance in the soil of our daily lives.— Wayne Muller in How, Then, Shall We Live?