Gratitude practice - why and how?
You may have heard that practicing gratitude is good for your mind and soul – that gratitude practice will improve your health, boost your relationships and help you feel more satisfied in life. There's more than that. Practicing gratitude can boost your self-esteem, reduce depression, lower aggression and magnify positive feelings. According to Robert Emmons, author of the book The Gratitude Project: How the Science of Thankfulness Can Rewire Our Brains for Resilience, Optimism, and the Greater Good, gratitude practice can make your brain more resilient to adversity. Also, research shows that grateful people had less health complaints concerning headaches, digest issues and sleep problems. But how do you do it? Well, we did the research so that you don't have to!
You can read more about the benefits of gratitude practice HERE.
HOW TO
Practice gratitude daily, pick your favorite or combine those who fits you and your lifestyle. It takes time, so be patient. Being positive and grateful can be intimidating, but by starting small you will soon see a big difference in your mood. Let's make gratitude practice a part of our daily routines to make the world a happier place!
MAKE A LIST
Track things that you are thankful for by writing down wins, big as small.
MINDFUL MEDITATION
Mindful meditation helps you focus on the present moment. Whatever you are feeling or thinking, let it flow. As meditation helps you pinpoint negative thoughts, it will be easier to get rid of them through gratitude practice.
GRATITUDE JAR
When something good happens, write it down and put it in a jar. Bring this jar out whenever you are feeling down. Look at it as a piggy bank filled with happiness.
THANK YOUR LOVED ONES
Acknowledge people around you, show them love and appreciation by making extra effort and thank them for being a part of your life or for helping you with something.
KEEP A GRATITUDE JOURNAL
Journaling is kind of similar to making a list of things you are grateful for. However, do it mindfully and use journal prompts for a kickstart. You will find examples of these at the end of this post.
PAY ATTENTION TO LITTLE THINGS IN LIFE
Listen to the birds singing, feel the wind blow through your hair or enjoy your morning coffee a little extra. The little things matter, as you learn to appreciate them your days will feel lighter.
YOGA
What a shock that we are advocating yoga! But really, yoga is praised for many good reasons. As you practice yoga you become more aware and focused – this will help you find things to be grateful for both during and after. Think about how strong and amazing your body is to be able to do these exercises!
DO SOMETHING KIND FOR SOMEONE ELSE
Doing nice things for people makes you feel good, helping those less fortunate will also teach you to be grateful for the life and things you have.
GRATITUDE MAPPING
Create a visual mood board of all the things you are grateful for. This mood board is a visual reminder and helps you stay thankful every day. Keep as your Lock Screen or somewhere in your home.
PROMPTS FOR GRATITUDE PRACTICE
Five things I am grateful for ...
My favorite part of the morning is ...
Something beautiful I saw today ...
Persons in my life that I am grateful for ...
Three things that makes me special ...
What made me smile today?
An accomplishment that I am proud of
The best part about my day was ...
My favorite place is ... because ...
