12 Feb 2026 · 1 min
Mike Hartman leads a guided meditation on gratitude and gladness, defining gratitude as thankfulness for a gift and gladness as a broader sense of pleasure. The practice uses body awareness, reflective prompts, and gentle movement to help you notice existing feelings and create new ones, building emotional resilience throughout your day.
Welcome to the Healthy Mindset App Podcast where host Mike Hartman, a performance coach and former professional athlete, brings his passion to help athletes and workplace athletes achieve their dreams and goals while being mindful of everything else in life. Mike also uses this platform to share his targeted assessment applications, Healthy Mindset Course Meditation and goal setting technique for the athlete and workplace athlete we're glad you're here. Now let's dive headfirst into this episode of the Healthy Mindset App Podcast podcast. Here's your host, Mike Hartman.
Gratitude and Gladness to begin this meditation, please bring kind awareness to why you chose this topic. How your belly, chest and head each feel when you reflect on this topic the emotions that you can associate with these visceral feelings the positive or negative impact of any stories you believe in regarding this topic the the fact that many others are feeling similarly about this topic as you how you might feel with increased awareness around this topic when you can apply increased mindfulness to this topic in your day to day life Gratitude and Gladness Gratitude is a feeling of thankfulness about something you've been given. Gladness as a more general sense of feeling pleased, rewarded, delighted, or happy about something without it necessarily being a gift much of the time. These two sweet feelings form a blend, so we'll explore them together here. Gratitude, gladness, and their related feelings, like appreciation, may seem so homey and hallmark cardish that they're easy to dismiss, but studies in fact show that cultivating them has lasting and important benefits, including lifting your mood, increasing satisfaction with life, and building resilience. So to get started, just notice feelings of gratitude or gladness that are already present in your mind. Perhaps there is a background sense of being glad about where you live. Were you pleased that your child was in a good mood today? As you go about your day, be particularly attentive to any feelings of gratitude or gladness that naturally arise. Also, create an experience of gratitude or gladness by looking for things to feel grateful or glad about. They can be seemingly small or simple. Perhaps something nice happened recently or you have enough food or you have a friend who likes you. You could feel grateful for a pet, flowers blooming, good fortune, helping hands, or the gift of life itself. Reflect in similar ways about your past and your future. Find things to feel grateful for or glad about in the lives of others. Open to this sense of gratitude and gladness. Explore what these experiences are like and keep them going gently. Help them become as rich and as intense as possible, filling your whole body open to the related feelings like joy, ease or fulfillment and embody the sense of gratitude and gladness by smiling, bouncing up and down in delight, softening your face, or reaching your arms out to the world. You can let gratitude and gladness sink in deeper as you give your mind gratitude and gladness. Let yourself feel content that there's already plenty for you in this moment and that you don't need to chase after it or hold onto it tightly. Be aware of gratitude and gladness and also feelings of disappointment or loss, but keep making gratitude and gladness more prominent and if you get carried away by negative material in your life, drop it from your awareness. Sense that gratitude and gladness. Imagine that some of the many things you feel grateful for or glad about are showering down and gradually filling an emptiness inside. Perhaps gratitude and gladness are touching young parts of you that felt unhappy. And when you want, you can let go of any negative material and stay with that sense of gratitude and gladness a few times over the next hour, a dozen or more seconds at a time. Be aware of any neutral or positive material like the sense of gratitude and gladness will also bring to mind a neutral trigger of disappointment or loss. This can help balance out our minds to notice everything in our awareness, to bring non judgmental awareness or mindfulness to our whole life as we experience the ups and downs with a sense of equanimity as we cultivate the sense of warmth, ease and fulfillment by practicing gratitude and gladness. Foreign.
We're so glad you joined us for this episode of the Healthy Mindset App Podcast with your host Mike Hartman. If you're enjoying the show, please feel free to rate, subscribe and leave a review wherever you listen to your podcast. That helps others find the show and we greatly appreciate it. To dive deeper and learn more about the Healthy Mindset Program program or to get in touch with Mike, please Visit our website healthymindsetapp.com thanks again for listening and we hope you'll join us again in the next episode of the Healthy Mindset App podcast. Until then, be well.
