Gratitude cultivation refers to the intentional practice of acknowledging and appreciating the positive aspects of life, even amidst challenges or difficulties. It involves actively focusing on the things we are thankful for and expressing gratitude regularly. Last week, we dove into journaling and touched upon gratitude cultivation within journaling. This week we will look at many other ways to practice gratitude along with why it is so impactful.
WHY?
This practice has been shown to have numerous benefits for mental and emotional well-being.
Research has shown that gratitude interventions, such as gratitude journaling, can:
- Improve cardiovascular stress responses, indicating a physiological benefit of gratitude practices
- Decrease stress hormone cortisol levels and heart rate variability, further supporting the stress-reducing effects of gratitude
- Reduce stress, negative affect, burnout, anxiety, and depression
- Promote coping, feelings of happiness, and general mental well-being
- Promote high-quality relationships and improve perceived relationship quality.
There are several studies that go a lot deeper into the specifics that were assessed.
One finding seemed like a priority for discussion. Research suggests that incorporating gratitude practices into daily routines can have significant benefits for stress reduction, mental health, and overall well-being. By cultivating gratitude through various interventions and practices, individuals can enhance their ability to cope with stress and improve their psychological resilience.
How does this work?
Through the implementation of strategies, you begin to train your mind to focus on the positive aspects of life, which can lead to increased happiness, resilience, and overall well-being.
Let’s explore different practices so that you can find one or more to try in your daily life!
Gratitude journaling
Dedicate time each day to write down things you are grateful for. This can be done in the morning to set a positive tone for the day or in the evening to reflect on the day’s blessings.
- Step 1: Set aside dedicated time. Choose a consistent time each day to dedicate to gratitude journaling. This could be in the morning upon waking up, during a break in your day, or in the evening before bed. Select a time when you can focus without distractions.
- Step 2: Reflect on things you are grateful for. Take a few moments to reflect on the positive aspects of your life. Consider various areas such as relationships, health, work, personal achievements, nature, or simple pleasures. Think about specific moments, people, or experiences that brought you joy, comfort, or fulfillment.
- Step 3: Write it down. Using a notebook or journal, write down three to five things you are grateful for each day. Be specific and descriptive in your entries, focusing on why you are grateful for each item. You can also include brief reflections on how these things make you feel. For example:
“Today, I am grateful for the supportive conversation I had with Sarah. Her empathy and understanding helped me feel less alone in facing my challenges.”
“I’m thankful for the beautiful sunrise I witnessed during my morning walk. It reminded me of the beauty and possibility inherent in each new day.”
“I appreciate the delicious dinner my family shared together tonight. It was a moment of connection and warmth that filled me with gratitude for our bond.”
Gratitude meditation
Incorporate gratitude into your mindfulness or meditation practice by focusing on things you are thankful for and allowing yourself to deeply experience the feelings of gratitude. Below are the steps for gratitude meditation with breathing, with visualization, with affirmations. They are all simple and similar. Find the one for you or use them all.
Gratitude mediation with breathing
Step 1: Find a quiet and comfortable space to sit or lie down.
Step 2: Close your eyes and take a few deep breaths to relax your body and mind.
Step 3: Bring your attention to your breath, noticing the sensation of the breath as it enters and leaves your body.
Step 4: With each inhale, think of something you are grateful for. It could be a person, an experience, or a simple pleasure.
Step 5: As you exhale, allow yourself to deeply feel gratitude for that thing or person.
Step 6: Continue this practice for several minutes, alternating between focusing on your breath and expressing gratitude.
Gratitude mediation with visualization
Step 1: Sit comfortably with your eyes closed and take a few deep breaths to relax.
Step 2: Visualize a place where you feel safe, peaceful, and content. It could be a natural setting like a beach or a forest, or a cozy room.
Step 3: As you imagine this place, think about the things you are grateful for in your life. Step 4: Visualize them as if they are surrounding you in this space.
Step 5: Engage your senses in the visualization. Notice the sights, sounds, smells, and textures associated with the things you are grateful for.
Step 6: Allow yourself to feel a deep sense of gratitude and appreciation for these blessings in your life as you continue to visualize them in your safe space.
Gratitude mediation with affirmations
Step 1: Sit comfortably and close your eyes, taking a few deep breaths to center yourself.
Step 2: Repeat a series of gratitude affirmations silently or aloud. For example:
“I am grateful for the love and support of my friends and family.”
“I am thankful for the opportunities for growth and learning in my life.”
“I appreciate the beauty and wonder of the world around me.”
Adapt and personalize these.
Step 3: As you repeat each affirmation, allow yourself to truly feel the gratitude and appreciation behind the words.
Step 4: Focus on the positive feelings that arise within you as you express gratitude for the various aspects of your life.
Step 5: Continue this practice for several minutes, allowing the affirmations to uplift and inspire you.
Expressing gratitude to others
Take the time to verbally express your appreciation to friends, family, colleagues, or even strangers for their kindness, support, or positive impact on your life. Effectively expressing your gratitude to others brings the benefits of gratitude mentioned above as well as a strengthening of your relationships.
Here are three examples of specific approaches. Which is the best first mode for you? ***FYI Sometimes doing something that is a little bit uncomfortable is challenging, but it offers many benefits, such as increased resilience and confidence.
Direct verbal expression
Choose the person you want to express gratitude to and start by acknowledging their kindness, support, or positive impact on your life. Express your gratitude sincerely and specifically. For example, “I really appreciate how you always take the time to listen to me when I need to talk. It means a lot to me.” Conclude by thanking them again and letting them know how much they mean to you.
A written note
Write a heartfelt message expressing your gratitude. Be specific about what you’re grateful for and how it has impacted you. Include personal touches or anecdotes to make the message more meaningful. Consider hand-delivering the note or letter for a more personal touch, or if that’s not possible, send it via mail or email. Bonus points if you follow up by checking that it was received and reiterating your gratitude.
Acts of kindness or service
Identify ways in which you can show your appreciation through actions. This could include helping them with a task, doing something thoughtful for them, or offering your support in some way. Make sure it aligns with the person’s preferences and needs. Plan and execute! (I am choosing this one and plan to make the cookies that my neighbor who helps me with so many things likes and deliver them in person over the weekend!)
Gratitude jar
Create a gratitude jar where you can write down moments of gratitude on slips of paper and collect them over time. Periodically read through the notes to remind yourself of the many things you have to be thankful for. (My sister-in-law did this with her young kids and it was effective for all of them!)
Gratitude exercises
Engage in gratitude exercises or activities, such as gratitude scavenger hunts, where you actively seek out things to be grateful for in your environment. (I tried this at the dinner table and got a snarky, “Mom. I know what you are doing.” from my tween, but then he joined in but wouldn’t use the word gratitude. Too uncool. Tweens.)
Reflecting on challenges
Practice reframing challenges or setbacks as opportunities for growth and learning, and find aspects of those experiences to be grateful for.
Need some more inspiration?
Check out Hugh van Cuylenburg: GEM on Amazon Prime.
You think and laugh for 1 hour and 15 minutes as Hugh shares his ideas for a happy life.
He highly recommends gratitude practices. He suggests paying attention to good things as they happen EVERY DAY. He advises making this specific. Not gratitude for food and water but gratitude for seeing the sunrise that morning or the lack of traffic on the way to work.
He cites research by Martin Seligman that we should all keep in mind as we test out these practices…