What are you grateful for?

What are you grateful for?

I have been finding myself feeling very grateful for life and where I am on my journey lately.

Covid19 has been tough , on many people that I know – including myself- however , I find myself smiling more often during the day when I savour what is happening around me , and when I am in the present moment.

It is the simple things more often than not that can bring us joy, when we live in the present moment, take time to breath and take note to make a mental note of what we are grateful for – we begin to find true happiness.

What is gratitude ?

I am sure you know what gratitude is , but just in case here is some simple definitions & explanations :
Gratitude, thankfulness, or gratefulness, from the Latin word gratus ‘pleasing, thankful’, is a feeling of appreciation felt by and/or similar positive response shown by the recipient of kindness, gifts, help, favors, or other types of generosity, towards the giver of such gifts.¹
 
Gratitude is a thankful appreciation for what an individual receives, whether tangible or intangible.
 
Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships. People feel and express gratitude in multiple ways². In positive psychology research, gratitude is strongly and consistently associated with greater happiness.³

A few scientific benefits of practicing gratitude:

Gratitude makes us happier.

According to Positive Psychology research , as much as 5-minute a day gratitude journalling can increase your long-term wellbeing by more than 10% (Happier Human, 2018⁾⁴

Gratitude makes you more likely to exercise.

In one study , those who were instructed to keep a weekly gratitude journal had exercised 40 minutes more per week than those who did not⁵. Notice how you feel after your routine exercise, whether it’s a jog , going to the gym, or doing a Pilates class or practicing Yoga.

Gratitude can make you more patient.

Research from Northeastern University⁶ has found that people who felt grateful for little, everyday things were more patient and better able to make sensible decisions, compared to those who did not feel very gracious on a day-to-day basis.

Increased psychological well-being

Researcher Chih-Che Lin (2017)⁷ found that a high level of gratitude has a strong positive impact on psychological well-being, self-esteem, and depression

Enhanced positive emotions

Research has shown that gratitude reduces envy, facilitates positive emotions, and makes us more resilient (Amin, 2014)⁸.

Increased spiritualism

If you are feeling a little too “worldly” or feeling a little lost spiritually, practicing gratitude for what you have in this life can help you.  The more spiritual you are, the more likely you are to be grateful, and vice versa (Urgesi, Aglioti, Skrap, & Fabbro, 2010)⁹.

Increased generosity

Another benefit , to both ourselves and others, is that gratitude can decrease our self-centeredness. Evidence has shown that promoting gratitude individuals makes them more likely to share with others, even at the expense of themselves, and even if the receiver was a stranger (DeSteno, Bartlett, Baumann, Williams, & Dickens, 2010)¹⁰.

Some simple techniques to practice gratitude :

3 Blessings Practice

Every night at dinner or at bedtime, each member of the family takes a turn to name 3 things that they are each grateful for.

Daily Journaling

Jot down at the end of the day in your personal journal ,  the answers to the following questions :

As you look back over the nights, weeks and months you will notice how grateful for your life experience and by finding little joys in the day, it will out way any negative experiences that may have occurred .

Gratitude Jar

Create your own designed gratitude jar . Cut out small pieces of paper and place them in the jar, have a pen fastened to the jar with string. Every day write one thing that you are grateful for/or one thing that made your day. If you are ever feeling especially down and need a quick pick-me-up, take a few notes out of the jar to remind yourself of who, and what, is good in your life.

You can truly benefit in your life by practicing gratitude. It aids you in finding perspective for what you already have in your life , it makes you happier , healthier , more patient and improves your well-being. You will experience increased positive emotions, a feeling of connectedness and you will find yourself giving more to other- which will make you feel even more thankful for your journey in life.

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