The Power of Gratitude as a Daily Spiritual Practice
Written by Kirsti Formoso,
MSc. Transpersonal Psychology, BSc. Psychology
Gratitude...bla bla bla. Old news, right? Just another trending buzzword, right?
Hold up a minute. Maybe there's a reason for all the hype?
What if this simple practice holds the secret to dissolving the self and awakening a deeper, almost mystical consciousness for spiritual growth?
And we've overlooked it. Fobbing it off, rolling our eyes, going, "yeah, yeah, I know all about that!"
There's good reason this spiritual practice keeps hanging around. There's something powerful and transformative about it. You'll find it in all the spiritual traditions of the world in some form or another.
And in transpersonal psychology, it’s seen as a transformative practice that bridges the personal and transpersonal realms. A fundamental practice on anyone's spiritual path.
So, how does gratitude shift us beyond the ego’s grip into transcendence and oneness?
GRATITUDE AND THE EGO
The natural tendency of the ego on its mission for survival is to want. The ego is never satisfied. No matter how good things are, it sees room for more. This is just how it's programmed, and there's nothing wrong with it.
But we have to be aware of that program and its tendencies. If we're not, we get swept up in its desires for more, bigger, better. And we lose ourselves. We become blind to what is. We miss the subtle truth of who we really are.
Gratitude is the antidote. It recognises that we are enough, we have enough, and we will always have enough. It draws our attention to the mysteries and magic of the phenomenal world.
Practising gratitude keeps us in the sweet spot. It reminds us we have enough and are enough while also reminding us that enough comes from something greater than ourselves. It keeps us in check!
It keeps our ego in check. And if spirituality is all about transcending our egos, gratitude may be our most important spiritual discipline.
Let's look at some reasons gratitude is considered such an important spiritual practice.
🔶 Gratitude shifts perception from lack to fullness
At its core, spirituality involves seeing reality more clearly and fully. Gratitude trains the mind to notice what is present, rather than what's missing. This shift in perception:
Cultivates abundance rather than scarcity,
Encourages receptivity rather than control,
Softens the grasping or striving ego.
Gratitude is a portal out of contraction and into presence, connecting us with the spirit of the moment.
🔶 It opens the heart
Gratitude is inherently relational; it recognises that we are not separate, that we are constantly receiving:
Breath
Beauty
Lessons (even painful ones)
Support from others, seen and unseen
This recognition often awakens humility, tenderness, and even awe—hallmarks of an open heart and expanded consciousness.
🔶 Gratitude dissolves the ego’s illusions
The ego tends to focus on control, entitlement, or deficiency. Gratitude interrupts that:
It says: “I don’t deserve this, and yet here it is.”
It decentralises the self, fostering surrender and trust.
Many mystical traditions use gratitude to help the seeker loosen identification with the ego and instead rest in the mystery of being.
🔶 Gratitude fosters healthy relationships
At its heart, gratitude is relational—it reminds us we are part of something larger than ourselves, and that as a person, we do not walk the path alone.
It acknowledges the seen and unseen ways others support our lives, whether through presence, wisdom, kindness, or simply shared humanity.
Gratitude softens isolation and dissolves the illusion of separateness, gently pulling us into relationship.
It invites mutuality—when we express thanks, we often receive warmth, openness, or even healing in return.
In spiritual communities, gratitude can act as a unifying force, cultivating reverence, humility, and belonging.
By practising gratitude, we strengthen the invisible threads that bind us to others—and to the sacred fabric of life itself.
🔶 It aligns us with love
In many traditions, Love is not just a feeling; it’s the fabric of reality. Gratitude attunes us to this underlying current. It becomes a spiritual practice not because it feels good, but because it connects us to what is most real:
Noticing the sacred in the ordinary,
Saying “yes” to life as it is,
Remembering that we are always in relationship with life, with others, with the divine.
🔶 It’s accessible even when nothing else is
In moments of suffering, confusion, or spiritual death, gratitude can be a thread that holds us:
A simple breath,
A beam of light,
The fact that you're still here.
Practising gratitude doesn’t deny suffering—it coexists with it, gently reorienting us toward meaning, connection, and resilience.
GRATITUDE ON A DAY-TO-DAY BASIS
When I had a mystical experience, what I noticed about being in an extended mystical state of non-duality is that gratitude is always present in this state. I literally woke up every day with an immense feeling of gratitude for the miracle of life.
I was animating a physical body which enabled me to smell the dewy green smell of wet grass, taste the juiciest apple, stroke my cats and listen to the waves crashing on the beach. It is our physical bodies that give us this blessing. Without which we could not do these things and enjoy this extraordinary planet. I had so much gratitude for just that - being in a physical body.
We live in a magnificent world, but we are so disconnected, living in the egoic program, always dissatisfied and wanting more. Gratitude turns that on its head, shifting our attitude towards happiness and joy. Replacing dissatisfaction with contentment, well-being, faith, hope, appreciation, new perspective, thankfulness, and more good things.
GRATITUDE AND THE BRAIN
The ego's not the only problem. Our brains are designed to filter out what’s familiar. They’re constantly scanning for new, unusual, or threatening things because, from an evolutionary perspective, those are the things that used to keep us alive.
A tiger in the bushes? Important. The same rose you’ve walked past 47 times? Not so much (to your brain).
What's more, we tend to focus on what's wrong, missing, or dangerous because the brain prioritises potential problems. So even in a peaceful moment, we might miss the miracle of being safe, loved, or alive, because our brain is low-key scanning for what might go wrong next.
This filtering system means we stop noticing things once they’re no longer “novel” or urgent. The brain literally dials down its attention to stuff we’ve seen before. That’s why you might not notice the colour of your front door anymore or the way your partner always brings you tea. Our brain says, “I’ve logged that already. Move on.”
Just like our brains have logged gratitude already and are eager to move on to the next promising practice. And just like that, we overlook its powerful transformative potential.
BENEFITS OF GRATITUDE
Gratitude brings everything back into perspective, reminding us of our existence in this world. It counterbalances the egoic program and the brain's filter systems, helping us cultivate a sense of wonder and awe of the physical world and this planet we live on.
It’s like a conscious override of our brain and ego's default settings. It’s like gently tapping your brain on the shoulder and saying,
“Hey, slow down. Look again. This rose? This cup of coffee? This breath? These are not small.”
Practising gratitude helps rewire those automatic filters. Over time, you start to feel the richness of things you used to overlook. That’s not just poetic, it’s neurological. It's what we call neural plasticity. You're literally training your brain to see beauty and meaning again.
So yeah, our perception system is doing exactly what it's designed to do: filter, protect, and prioritise. But the spiritual path, and the gratitude practice, invite us to see with new eyes—to pause the auto-scroll and remember how much is already here.
3 WAYS TO EXPRESS GRATITUDE
Of all the spiritual disciplines, gratitude might be the most flexible and easy. You don't really need anything. You can do it with just your thoughts and feelings. That said, here's three ways to make gratitude a spiritual practice in your daily life.
1. Gratitude Journaling with Depth
As a daily practice, write down 1–3 things you're grateful for, but go beyond the surface. Reflect on why each thing matters, how it connects to others, or what it reveals about your journey.
Example: Instead of “I’m grateful for my friend,” try:
“I’m grateful for the way Sarah reminded me I’m not alone when I was doubting myself. Her presence felt like grace.”
This deepens awareness and anchors gratitude in meaning, not just habit.
2. Silent Thanks in Daily Rituals and Your Own Life
Integrate silent gratitude into everyday actions—lighting a candle, making tea, walking, or washing your hands. Let the act become a moment of inward reverence. This is where that other overused spiritual concept, mindfulness, comes up trumps. It keeps you in the present moment so that you can feel gratitude for it.
“Thank you for this water that cleanses.”
“Thank you for this breath that holds me.”
This turns ordinary life into sacred ground.
3. Express Gratitude as an Offering
Send a message—written or spoken—to someone you appreciate. Not just “thanks,” but why their presence or act mattered. Even if they don’t reply, the expression itself becomes a spiritual act.
“Your words stayed with me. They helped me see myself more clearly. I’m grateful for that light.”
Gratitude shared becomes a bridge—it nourishes both giver and receiver.
FEELING GRATITUDE WHEN THERE'S NOTHING TO FEEL GRATEFUL FOR
I totally appreciate that it can be really difficult to feel gratitude in difficult and challenging times. When life is all uphill and you feel like you're being battered by life, or when you’re experiencing spiritual dryness and disconnection. But there is always something we can be grateful for.
I was 19 when I lost my boyfriend in a motorbike accident. Trust me, everything was shit, and the weight of depression made it even harder. You would not believe the trauma I went through after he passed to the other side. As if that was not enough. Life just kept hammering me. I was struggling to keep my head above the water, and I too wanted to die.
What kept me going was the knowledge that today would come to an end, and tomorrow would be a new day. The sun would rise, and it would set. It gave me a sort of rhythm and rest-bite that I was so grateful for.
Before I go on, today, 30 years later, I feel so much gratitude, so much awe, so much love, so much peace, and so much joy. So if you’re going through darkness, remember, everything in the relative world is transient.
If you’re going through a challenging time, try to tune into nature more. You might be able to find things that you can be grateful for. And remember how good that cup of tea tastes, or how good it feels to feel the sun on your skin on a winter’s day. Draw on your deepest reserves of energy and power to cultivate a sense of gratitude in this moment. Gratitude opens your heart and helps you find more things to be grateful for.
20 THINGS TO FEEL GRATEFUL FOR EVEN WHEN EVERYTHING FEELS SHIT
So, for those of you where life aint great, here's a few things that might resonate. And even if you're life is great, feeling gratitude for these things keeps you grounded and in presence.
Your breath – It’s still happening, even without you asking. It’s your anchor.
A moment of silence – However small, a pause is sacred.
The warmth of sunlight or a hot drink – A gentle reminder that comfort exists.
Your body’s resilience – Even when it’s tired, it’s still holding you.
Someone who ever truly saw you – Even once. That moment mattered.
Clean water – The most ordinary, miraculous thing we often forget.
The ability to feel – Sadness, joy, anger—your emotions mean you're alive.
Music – A song that moves something in you. It doesn’t have to fix you—just meet you.
The sky – Ever-changing, always vast. Look up.
Your own strength – You’ve survived every version of rock bottom so far.
The kindness of a stranger – Someone held the door, or smiled, or didn’t judge.
The possibility of change – No feeling, situation, or season lasts forever.
A tree – Rooted, patient, older than your problems.
Words that once helped you – From a book, a friend, or your own journal.
Your ability to choose—however small – A breath, a word, a step. That counts.
Laughter you didn’t expect – Even in darkness, your spirit found light.
Someone who loved you when you couldn’t love yourself – Their presence is part of you now.
The fact that beauty exists – In flowers, faces, voices, and art. It’s still in the world.
The chance to begin again – Every day, every hour, every breath.
That you are still here – That alone is holy. That alone is enough.
Embracing Spiritual Gratitude - A Path to Inner Peace and Fulfilment
Gratitude is probably the most overhyped AND overlooked spiritual practice ever. But it’s a powerful way to evolve spiritually. And has so many benefits along the way. From improving well-being, helping us feel connected, and making us nicer people, to keeping our egos in check and reminding us of our true essence. It's a path in itself to inner peace and fulfilment.
What's more, it's easy, accessible and can be cultivated in every moment of our lives. If a gratitude journal is not for you, stopping to appreciate how a dandelion manages to crack its way through concrete or feeling gratitude that you did the dishes this morning when you get home at night might be your way forward.
Either way, let’s start now. I feel gratitude that you're still reading this! What can you feel gratitude for in this moment?
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