“Gratitude is the fairest blossom which springs from the soul.” – Henry Ward Beecher
Spending time with my little 18-month-old nephew reminded me of how many times we can say “thank you” in just a few hours. Every time I handed him a pretzel (one of his favorite treats) or a new piece of sidewalk chalk for decorating my mom’s patio steps, I said “Say ‘thank you, Aunty.’ ” This is what we teach our little ones - to be thank you for each little gift received. Do we still practice this as adults? If we do keep the simple pleasantries of saying “thank you”, is it a heartfelt expression or a routine response from childhood? Does it make a difference either way?
Science is demonstrating that individuals who cultivate a heartfelt gratitude practice experience greater physical and emotional health and happiness. Some benefits of a sincere gratitude practice include the following:
Increases joy and happiness
Increases levels of optimism and energy
Promotes a greater sense of optimism about the future
Improves sleep patterns and quality of sleep
Improves relationships
Encourages a greater sense of compassion for others
Decreases stress levels and stress related health issues
Promotes healthier lifestyle choices
Improves confidence and self esteem
Cultivating gratitude is a practice. I’ve heard it compared to strength training for the heart. To assist you in developing your own “attitude of gratitude,” I’ve assembled a few of my favorite gratitude practices below.
Gratitude Journal - Every day write down at least three things for which you are grateful. The challenge is never to repeat an item on your list. Use your imagination. Be creative. We are all blessed in so many ways.
Affirmations - Use an affirmation as part of your meditation practice or as a simple reminder of gratitude that can be repeated through the day. A few of my favorite affirmations may be found below.
Thankfulness, appreciation, and heartfelt gratitude are all significant parts of who I am.
I am thankful for everything I have in my life today and in the future.
I start my day with a grateful and open heart. (Try this affirmation at the beginning of the day.)
I am grateful for all the experiences, opportunities and interactions I had today. (Try this affirmation at the end of the day.)
“Thank You” Letter - Write a sincere letter of thanks to someone who has made a positive impact on your life. This person does not have to be alive but, if he or she is still living, consider sending them the letter. Often people have no idea of the impact that they have had in the lives of others.
Gratitude Collage – Create a visual reminder of all the items for which you are grateful. The collage can consist of words or pictures. Get creative! Look at the collage often to connect with the feeling of thanks and appreciation. This is an exceptionally powerful practice to use during trying times or periods of stress.
Meditation - Meditation is a powerful practice on many levels. When combined with a gratitude practice, it has even more benefits. The following is a sample of a gratitude meditation that I have taught in one of my classes.
Take a comfortable seat. Relax and focus on the nature rhythm of your breath. When you are ready, being to picture in your mind’s eye an object of your gratitude. It can be a person, a situation, a pet, an element of nature – anything at all. Picture this object as clearly as you can. When you have a well-defined image, reach for this object and place it on your heart-center. Pause for a moment in true appreciation before calling to mind another object of gratitude and repeat the process for five to 10 minutes. After you have completed the meditation, you may want to write down your experience, thoughts, and feelings in a journal to reflect on at a later time.
By taking gratitude beyond the superficial into a more heartfelt, conscientious approach to daily living, we can enhance all aspects of our being: physical, mental, emotional, and spiritual.
For more information about the science behind the benefits of gratitude practices, please refer to the works of psychologists Michael McCullough and Robert Emmons.
“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.” ― Melody Beattie
With love and gratitude,
Dawn