Practicing Gratitude
BY APRIL PASCARELLI
Eleven months into the year, and a big reality check begins to kick in. November hits and, the holidays are unofficially here. We do a mental scan to envision our accomplishments over the past year and a quick check to tally up what’s left on our to-do list before it comes to an end. We celebrate with family and sit around a table discussing who, what, and why we are thankful. And we start to consider all of the things that have us feeling grateful. When we practice gratitude, it brings us joy, peace, and a sense of contentment. So why do we so often forget about this simple, heart-warming trick for the remainder of the year? Life gets busy, that’s why. We begin with good intentions but, along the way, our good intent gets lost in the daily shuffle. But, it doesn’t have to be that way! No one wants to add anything else to their daily to-do list but, a quick check-in will help to keep you grounded and invite more goodness into your life. Studies show that gratitude helps us feel more positive emotions, rid ourselves of the negative, enjoy the people around us and our experiences, and improve our overall health. So how do we stick with it? Here are a few simple tricks to keep you gracious and thankful all year long!
Jot It Down In Your Journal
It should come as no surprise here that taking a good old pen to paper is the most traditional and the most common way to get going with your gratitude journey. It is easiest to stick with if you keep a journal on your nightstand. There are two ways you can go into this: choose to do this first thing in the morning and wake up with gratitude or finish your day on a happy note and set the tone for a good night’s sleep.
Count Blessings While You Brush
If you haven’t quite come around to journaling just yet, or time is of the essence, there are plenty of other ways to welcome more appreciation into your life. Factor in the four to five minutes every day where you work on your dental hygiene, and you can kick start your day and fill up with only positive thoughts. Add in a few leg lifts or sumo squats, and you’ll be majorly multi-tasking! Take the same time at night to reflect on the day and do it all over again.
Put It On a Post-It
Most of us are so busy that even our to-do list gets overlooked! So, if grabbing for that little list seems out of reach, try posting reminders in places where you’re most likely to see them. You can quite literally remind yourself to take the time-out for your positive practice, or you can post your grateful notes and acknowledge them as small steps that have you moving toward grace. Your pleasant post-it notes will keep you thinking happy thoughts and give a gentle nudge to smile each time you see them.
Sit On It
Getting into the habit of a regular reflection is so beneficial. And meditation has many benefits. These include reducing anxiety and stress and finding the ultimate sense of enlightenment. But helping you sort through the negative thoughts and binge on your blessings is a big-time benefit of regular meditation. Pick a few mantras that speak to you about who or what you are most grateful for and incorporate them into your breathwork. As you breathe in, say the mantra out loud or think it to yourself. As you breathe out, imagine releasing whatever no longer serves you.
These simple reminders are just a few of the ways you can incorporate more loving thoughts and kindness into your daily life. All you need to get started is a little awareness - this will help you rope yourself back in every time you get caught up complaining about what you don’t have rather than honing in on what you do. Once you have found that awareness, you'll have more control over your thoughts. And whether you write your feelings down in a journal or the notes section of your phone, the point is, you’re doing it! Greater happiness starts with gratitude, according to research in the positive psychology field. And practicing gratitude is easy once you make a habit out of it. All you need is a few minutes a day to cultivate your new “attitude of gratitude," and you’ll have a total mindset shift! Try it for yourself and see - giving thanks can make you a whole lot happier!