Be Grateful
“If the only prayer you said was ‘thank you,’ that would be enough.” ― Eckhart Tolle
It can seem trite and a form of toxic positivity, but numerous studies have shown the benefits of gratitude. Expressing thanks for all the good in your life has a positive effect on your emotional health, relationships, and even physical health.
It is not about ignoring the “bad” things that happen, but about slowing down, noticing and appreciating all the good things that you have in your life.
Practicing gratitude does not just benefit you, but if you are expressing it to someone else, it is especially powerful and also benefits the person who is on the receiving end. Even just witnessing an act of gratitude between other people will boost your mood.
See below for some easy ways to incorporate gratitude in your life - pick your favorite and try it out today!
Appreciation game. This is a fun exercise to do with a friend or family member. You take turns telling the other people what you appreciate about them - the more specific, the better. It is a powerful way to connect to other people and leave you all feeling happier.
Take time to say what you are grateful for each day. One of the simplest ways to incorporate a gratitude practice is to take time each day to say what you are grateful for. It only takes a couple minutes and can easily be incorporated in your daily routine. Bonus points if you do it with a partner or family member.
Make a gratitude journal. Similar to above, but instead of just saying it out loud, you write down three to five things that you are grateful for each day. There are even journals you can get that are specifically geared towards this practice.
Write notes of appreciation. We all have people who have helped us throughout our lives and expressing our thanks for things both big and small is a powerful way to bring some joy to ourselves and other people. It doesn’t have to be anything fancy, even a short text of appreciation can have a big impact.
Keep a gratitude jar. A fun way to collect all your gratitude items is to create a gratitude jar. Simply grab whatever jar or box you have around and everyday write down one thing you are grateful for and put it in the jar. You can even go back every few months and read everything you have in there so far.
Take a gratitude walk. How often do we just walk around caught up in our phones or own thoughts? Instead, try taking a gratitude walk where you notice what is going on around you and take time to appreciate it all. The blue sky, the people you pass, the greenery, and of course, any and all dogs you see.
Gratitude dump. If writing something each day is too much, try occasionally doing a gratitude dump. Set a timer for three minutes and write down everything big and small that you are grateful for.
Appreciation meditation. A great way to incorporate both mindfulness and gratitude. Sit down in a comfortable position, close your eyes, and take long deep breaths. Continue that breathing pattern as you think about all the people, places, and things that you are grateful for. Let yourself be filled with appreciation and gratitude. Continue for at least five minutes.
