Practicing Gratitude
Gratitude is a form of mindfulness. It is a state of mind in which thankfulness and appreciation are prioritized.
Everyone has experienced gratitude to some extent. It is normally associated with receiving things, like gifts or support from relationships. However, gratitude does not have to be a situational response. It can be a part of everyday life.
Appreciating all of life’s wonders turns out to be healthy for both the brain and body. Research has shown that gratitude is a key factor in living a more optimistic and relaxed life. It serves as a natural remedy for stress, sleeplessness, and even conflict.
Just like a muscle, gratitude can be exercised to increase an individual’s capacity when using it. The more you use it, the more natural your expression of gratitude becomes. With a bit of effort, you will begin to express and experience gratitude effortlessly in day to day life.
Exercising gratitude has been boiled down to a science, but it also has historical, religious, and personal influences. Each person’s journey to developing gratitude is unique, so determining the details of your practice is solely up to you. There are core practices that have been shown to build gratitude and they are the best place to start. Consider these practices as an outline and as you read through them embrace any ideas that would make each practice better suited to you.
Gratitude Journals
A gratitude journal is a physical place to write down the things you are grateful for. Writing thoughts of gratitude out by hand forces you to take time and think deeply about why you are grateful.
It is recommended to write at least three things you are grateful for every day. If you would like to write more than three things that is also welcomed. It is recommended to write three as the minimum amount because it requires little time and effort while holding you in a grateful mindset for around three to five minutes.
When you begin to think of things you are grateful for one of two responses will happen.
1. Your mind will be flooded with hundreds of occurrences of things you are grateful for.
Or
2. Your mind will suddenly seem blank.
Both of these responses are normal and neither means you are inadequate or exceptional at gratitude. Some days will be harder than others, and that is perfectly okay. Overlaps in things you are grateful for are fine, as long as it is not the same every day. If you need to take some time before writing out three things, that is also beneficial. The most important factor in the practice of gratitude journals is that you write something.
Gratitude journals are also an impactful way to document your journey. As you continue to fill out your journal day after day you will notice that the things you are grateful for become more personal and more specific. At first, your car and other physical items may come to mind, but in time wellness, lessons, and relationships will fill the pages. If you ever have a difficult day, reading through your gratitude journal is an effective way to lift your mood. There are no wrong answers when it comes to gratitude, so write freely and embrace the feeling each grateful thought brings you.
Tip: Gratitude journals are most effective if they are used daily. Choosing a specific time to journal and even setting an alarm is the best way to grow this exercise into a habit. It is also recommended to write in gratitude journals in the morning to set a positive tone for the rest of the day.
Take Time To Observe
Periods of observation allow space for gratitude to be exercised. Every day information and experiences are constantly processed by your mind, but days can often feel too overwhelming to stop and observe. The interesting paradox here is that taking time for observation can reduce the sensation of being overwhelmed.
Observation can be practiced in a multitude of ways. You can stop and take in your environment for a minute or hours. You can be actively doing something or just standing still. It all depends on the situation you are in and what your preference is.
In a busy situation try standing still for a moment. During that time pay attention to your senses and anything pleasant. It could be a memory that arises, a sweet smell in the air, or the glimmer of sunlight on the earth. Think of how you are grateful for that moment of joy and carry on with your day. These moments of gratitude can be sprinkled throughout life and with each moment you take a sense of calm and joy will combat any stress.
On occasions where you have more time, you can mix gratitude into activities. Something as simple as washing the dishes can go from a chore to a joyful experience as you focus on the rainbow of colors coating soap bubbles and the cool sensation of water on your hands.
No activity is too small to appreciate.
Find Good In The Bad
Finding things to appreciate is scenarios that would normally be considered negative is a powerful way to practice gratitude. This is easier said than done, but everyone is capable of it. The truth is that all seemingly negative experiences hold some important lessons or positive side effects. It is up to you to weed out that positivity and appreciate it. With much practice and mindfulness events of adversity will begin to be less daunting and more manageable.
The easiest way to start finding things to be grateful for in difficult events is to reflect on past situations. Remember events truthfully and begin to consider the outcomes. After some time a few positive outcomes will become apparent. If you practice this regularly it will become possible for you to face difficult events with a positive outlook as they take place.
Finding ways to be grateful for things that are considered negative can even be extended to finances. Normally people consider having to spend money negatively, especially when it is spent on something unenjoyable. Instead of being resentful about the fact that money is being spent, you can practice being grateful that you can afford such expenses. This development of gratitude leads to a plentiful mindset, where the stresses related to expenses are minimized and financial gain feels achievable instead of pressuring.
There is no wrong way to be grateful so embrace it however you feel fit. It is a skill that can apply to all aspects of life, so you may be surprised at all of the positive outward impacts this mindset can have!
Citations:
- How to Practice Gratitude. (2017, November 01). Retrieved October 17, 2020, from https://gratefulness.org/resource/how-to-practice-gratitude/
- Schreiner, L. A., Hulme, E., Hetzel, R., & Lopez, S. J. (2009). Positive Psychology on Campus. The Oxford Handbook of Positive Psychology, 568-578. doi:10.1093/oxfordhb/9780195187243.013.0054
- Staff, M., Suttie, J., Abdullah, M., Khorrami, N., Bayes-Fleming, N., Hutton, S., & Maldonado, M. (2020, February 03). How to Practice Gratitude. Retrieved October 17, 2020, from https://www.mindful.org/an-introduction-to-mindful-gratitude/