Four Ways to Cultivate a Gratitude Practice
Merriam-Webster defines gratitude as “a feeling of appreciation or thanks.” While this time of year is often associated with expectations of expressing gratitude or thanks, for many of us the holidays can create feelings of anxiety, stress, sadness, and depression. It can be easier to feel grateful when life is good, but when times are challenging practicing gratitude can provide a deeper connection to ourselves and the world around us. Research has shown practicing gratitude can enhance our moods, decrease stress, help us deal with adversity, build strong relationships, and improve our overall well-being.
“Gratitude is the key to happiness and abundance in your life. Focus on what you have, and you will find you will attract more of it. ”
Here are four simple ways to cultivate gratitude:
1. Thank someone
You could do this mentally, tell the person verbally, or write a quick thank you note, email, or instant message. This doesn’t have to be a lengthy task, but it can help remind others how much they mean to you. Once in a while, take time to thank yourself.
2. Keep a gratitude journal or make a gratitude list
Maintaining a gratitude journal can help you acknowledge the goodness in your life. If keeping a journal feels overwhelming, grab a Post-It and write down three things you are grateful for. You could even make the list in your mind when you wake up or before you go to sleep. Explore any positive feelings you have when you think about these things. If you don’t feel anything or experience negative feelings, that’s OK too.
3. Volunteer or make a charitable donation
Donating a few hours of your time or monetarily to a charity, if it’s within your means, helps remind you that you’re part of a community. It’s also a good reminder that we all face problems and all need help from time to time.
4. Meditate
Sit quietly and close your eyes or soften your gaze, if it feels comfortable. Take a few deep breaths and focus on where it’s easiest to feel the sensations of your body breathing (your nostrils, chest, rib cage, belly, etc.) Then take a few moments to give thanks for being able to breathe. Next, or if focusing on the breath is uncomfortable, gently shift your focus to a part of your body that you’re thankful for (your legs for carrying you where you need to go, your eyes for seeing, your ears for hearing, or even your whole body for being there for you.) If you have time or feel inclined, you could then choose to focus on something external you're grateful for (the warmth of the sun, snuggles from your pet, having a roof over your head, etc.) When you’re ready, re-open your eyes reorient to the space around you. You can keep this meditation quick and simple, or you could set a timer if you want to meditate for 5 minutes, 10 minutes, or more. It’s completely up to you!
Cultivating a gratitude practice does not have to be time-consuming or feel forced. And if you don’t feel a sense of gratitude immediately, don’t be discouraged. Research has shown simply taking the time to express gratitude provides emotional health benefits.