Appreciating what we have is sometimes easier said than done. To help you navigate life and find joy in the little things, we put together four fulfilling ways to practice gratitude.
The wellbeing benefits of practising gratitude are proven. Gratitude can lift our spirits, awakening trust and joy and rejecting feelings of scarcity and fear. If you take the time to look at and reflect upon the things you have instead of longing for things that you don’t have right now, you will experience a more positive vision of your life, creating a better environment for yourself to thrive.
We live in a world of abundance: even in the darkest moments, there are always things to be thankful for.
Practice mindfulness
Ensure your space is peaceful and free of distractions. Find a comfortable spot to sit down and close your eyes. Picture the thing/person/experience you are grateful for in your mind, and simply experience the feeling of appreciation. Just like for meditation, try to concentrate on that one thing only and relax your body as well as your mind. Once you feel a smile blossoming on your face, move your mind to the next thing you are grateful for.
You can practice gratitude as a morning ritual. You can recite general blessings such as ‘I am grateful for my health and my loved ones’, to start the day with a positivity boost. Or this can be an evening exercise where you can recount specific events that have happened during the day that brought you joy. If you feel like you need an extra dose of positivity, you can always practice twice a day.
As this ritual becomes part of your routine, increase the list of things you are grateful for. It will feel strange at first but, before you know it, you will be counting all your blessings daily without a second thought.
Doing this every day, even if just for a few minutes, will rewire your brain to seek out joy and find happiness in the little things. After a while, you will see the positive side of life. It’s as easy as that!
Thank people sincerely
Think about a time when somebody thanked you from their heart, with sincerity and genuine gratefulness. It sends a warm rush over you that is unmatched, so make sure the people in your life feel genuinely appreciated. Loose thanks can get lost in conversation, but a genuine, heartfelt ‘thank you’ where the other person can feel your sincerity, will allow the people in your life to feel deeply appreciated and tighten your bond with them.
Don’t just text, make a point to call them up and thank them with authenticity. Tell them how their kindness made you feel. Let them know you acknowledge and appreciate their efforts. You will experience the warmth this radiates, and everyone will have a surge of happy hormones.
Be sure to also regularly check in with the people in your life who make a real difference, and simply thank them for their love and friendship. Gratitude doesn’t always need an occasion to be celebrated. It’s a form of care that benefits you and others at the same time.
Turn life lessons into appreciation
When we think of gratitude, our brains automatically assume a wonderful event has happened that we want to shout about from the rooftops. But that’s not always how it works. Sometimes things go wrong in life, and after you’ve felt all of the stress or pain, it’s time to look at things a little differently to get yourself back on track. Start practising with small things that happen in life, and you’ll see it will be easier to have a more positive approach when more painful things happen.
Is the wifi down again? Get excited about picking up that book you have been meaning to get stuck into. Have you been made redundant? Express gratitude for your chance to dive into new opportunities.
By changing your perspective on everyday challenges, your mindset will shift from sorrow to appreciation. Seeing the good in seemingly negative situations will shift your perception on life, reduce your stress levels and stop you from drowning in self-pity.
Of course, sometimes life sucks and we need a good cry. But you can use this method to find some light at the end of the tunnel.
Keep a gratitude list or journal
Sheryl Sandberg swears by this method. After the tragic death of her husband, she said that writing down three things that she was grateful for every night helped her overcome the sadness of grief.
Incorporating the previous points, practice writing everything down and keeping a gratitude list or journal.
This can be a physical notebook, a gratitude jar on the kitchen counter, or the notes app on your phone. I usually keep mine on my phone so that I can add things throughout the day as and when things happen that I am grateful for. Enjoyed your warm cup of tea this morning? Jot it down. Aced an interview? Onto the list it goes! practice gratitude
Celebrating the mundane just as much as the milestones in life will shift your mindset and encourage you to seek out pleasure. Training your mind to search for joy in every day will naturally make you feel more fulfilled as you are focusing on all the positives, however small.
All of these ways of practising gratitude will ensure you master the art of acknowledging every day and savouring all that life has to offer. It’s time to bask in abundance.
