The word gratitude originates from the Latin root gratus, which means to welcome or pleasing. The Latin root also signifies positive moods and actions, as well as grace. Even though we may intuitively be grateful for our lives, practicing gratitude is an intentional commitment to live into appreciation through action. According to Harvard Health, research strongly associates gratitude practices with greater happiness, more positive emotions, overall better health, a greater capacity to deal with adversity and having stronger overall personal relationships. The following practices are intentional ways you can begin to incorporate gratitude practices into your life.
- Morning / Evening Gratitude Practices
When waking up and when going to bed—begin your day with the simple, but intentional practices of thinking of three things you are grateful for. This can help you attune waking and preparing for sleep with more ease and reflective space.
- Journaling
Keep a small, perhaps pocket sized gratitude journal and write one sentence about what you are grateful for each day. This can be something to come back to when you need clarity, or for further personal reflection.
- Spend Quality Time With Family, Friends & Unplug
Spend quality time with your family, friends and loved ones (socially distanced as it may be sometimes right now), and make sure to call/write/video chat. Make intentional time that you schedule into your week for those you care about. In a world where we can easily cultivate a sense of busyness and feel overwhelmed with our schedules, having a sense of intentional time to do the things we love with those we care about helps with staying in a positive mental framework because it allows us space to look forward and be mindful of making time for personal fulfillment a priority. Unplugging during this time just enhances our ability to be present and truly enjoy the moments we are in fully.
- Gratitude Meditation
Take a fifteen minute walk outside on a quiet(er) street (if possible). Take a few deep, calming breaths, and intentionally tuning in to the noises around you. Tune in to your five sense as you walk, one at a time. First, tune in to smell, noticing the smells around you, then tune in to taste, touch, sight and what you hear. As you tune in, reflect on what you are grateful for about your senses, your intuition and for what holding this sort of presence brings to your life.
- Compliment People Everyday
This can be a fun, easy yet intentional way to practice presence, gratitude and incorporate deeper mindful awareness. Compliment those around you for the qualities you admire, what you appreciate, compliment strangers on their scarves or shirt if it strikes you—research shows that this daily practice of connection is one of the simplest ways that we can tune in to what we value moment to moment, day to day.
- See Setbacks or Challenges as Opportunities to Grow
Yes, it’s hard, but it’s definitely not impossible. Be mindful about setbacks and challenges and make sure to reflect on the universal nature of these experiences and reflect on how these moments can be insightful for personal growth and progress. This practice can also be enhanced through reading, spiritual practice, mindful reflection, as well as journaling, and can be done daily, with intentional reflections on the challenges of the day, and ways to lean into approaching these obstacles, or your frame of mind around them, differently in the future.
- Practice Gratitude with Family and friends and Reflect on these Themes Together Often
Make gratitude a daily habit by taking time to reflect on what you’re grateful for with friends and family. This can be done over meal time, while having lunch, or just during a quick phone call – reminding people of what you appreciate about them simultaneously gives both of you the gift of presence and gratitude in the moment.
- Think of Three People Who Have a Had a Positive and Long-Lasting Impact of Your Life & Connect
Think of three people who have changed your life and whom you grateful for and connect with them by sending them a care package, call, or email, just reminding them of what they mean to you. Practicing this kind of intentionally with those we care about can also boost our sense of well being too.
- Choose a Poem to Read / Listen to Daily To Enhance Your Gratitude Practices
Read or listen to a poem several times a day that lets you reflect on appreciation, presence, fulfillment, or any other aspect of gratitude that speaks to you. Notice how reading/listening to the poem is never the same twice and how your emotions / moods shift how you feel in this practice.
- Engage in a Random Act of Kindness Daily
Do something nice for someone in your life or a stranger daily. Do this with no need for recognition. Notice how letting go of needing recognition feels and sits with you and the fullness that can be felt in practice compassion without expectations.
Be well and stay kind!
Delia Berinde, MS, LPCC
Therapist & Owner
Looking Forward Counseling PLLC
Lakewood, CO Therapy