One of the changes I made to my daily routine that had the biggest impact on my emotional wellbeing, stress management, love for life, and connection to the present has been this: Gratitude.
It’s incredible how this simple act, done consistently, can enrich your life. That’s why I want to share it with you.
Jump to What You Need:
- What Does it Mean to Practice Gratitude?
- The Benefits of Gratitude
- What is the Best Way to Practice Gratitude?
- What Can I be Grateful for?
- When Should I do my Gratitude Practice?
- Gratitude Meditation
- Throat Chakra Gratitude
- Gratitude Prayer
- Gratitude Journal
- Gratitude Affirmations
- Nature Walks in Gratitude
- Rock Cairne Gratitude
- Gratitude Jar
- Gratitude Reminders
- Gratitude with Loved Ones
THE BENEFITS OF GRATITUDE
Gratitude may seem inconsequential. It’s just a thought or a feeling, after all. But the act of recognizing and appreciating the good things in your life, whether they’re big or small, can bring you an abundance of benefits:
- Appreciation for the good things in your life.
- A stronger feeling of love for life, for yourself, and for others.
- A release of tension or stress.
- A decline in depression or sadness.
- Euphoria or joy.
- A sense of peace and well being.
- Mental grounding to help you face the day.
- A return to the present moment.
- The rewiring of your brain to appreciate and notice the good things in life.
- A more positive outlook.
- Fortitude in the face of life’s challenges.
- The ability to live every moment more fully.
- A deepened connection to spirit.
- The ability to notice small moments of beauty in life.
You may think I’m exaggerating, but I’m not. While I have lots of good things in my life, I often struggled to recognize it. The little problems seemed huge and grew to the point that, in my mind, they overshadowed everything that was wonderful. I'd spiral, wondering how I'd continue on.
A quick gratitude practice helped - and still helps - me see past the bramble and thorns of negativity to the abundant garden of joy beyond.
I’m confident that, if you find the practice that works for you and you do it daily, your life will greatly improve too.
A gratitude practice has two meanings.
It’s a practice in the sense that it’s a ritual.You set aside time to feel gratitude with the intentional method that works for you.
It’s also the act of practicing - trying to get better at - gratitude. When you take time out of your day to focus on gratitude, you train your brain to look for gratitude everywhere. And when you make more room in your mind for feeling thankful, you also make less room for negative thoughts.
But remember, doing anything well takes practice. If you find any of these exercises challenging, be easy on yourself. It may take time. Some days you’ll do better than others. Just keep showing up.
There is no one way that is best for everyone. Part of each person’s spiritual journey is tailoring their practices to the method they get the most out of. Below is a list of many ways to practice gratitude. Read it over and note down the ones you feel most drawn to.
Start there. Try different things. The best practice is the one that summons the strongest feelings of gratitude, joy, and presence within you.
The second best practice is the one you find most accessible to do. We don’t always have time for nature walks. A quick morning gratitude practice can set the tone for your day, helping you live better, love better, work better, and simply BE (exist) better.
Just about anything! Be grateful for the big things and the small things. Be grateful for things that don’t seem to benefit you directly but are good in the world. Be grateful for your own good fortune, and also the good fortune of others.
My only caution is to avoid looking for gratitude in negativity, such as in the misfortune of someone you don’t like. There’s no positive energy to be found in bitterness.
Here’s a list of things you may feel grateful for, to get you started:
- Your good health.
- Family, friends, or pets in your life.
- Good weather.
- Moments of peacefulness.
- The beauty of nature.
- A restful night’s sleep.
- Technology that makes our lives easier.
- The opportunity to grow from challenges in life.
- You good qualities or talents.
- A completed work project.
- A warm cup of tea or coffee.
- Food to nourish you.
- Freedom to live your life as you wish.
- Your favorite book, song, or TV show.
- The opportunity to start a gratitude practice.
Gratitude practice is good anytime and all the time, but don’t get overwhelmed. If you’re just starting out, pick one time a day that works with your schedule. After you’ve consistently practiced for a couple of weeks, you can consider adding a second practice if you wish.
MORNING
This is my favorite time to do a gratitude practice because it sets the tone for my day and helps me clear my mind for the tasks ahead. A simple 5 minute practice is a good start if you’re just beginning.
DAILY REMINDERS
Little reminders in the afternoon can be super helpful, especially if there is a time of day you have increased stress or notice a mood slump. A simple thought of gratitude can lift you back up.
EVENING
You may find you prefer to practice gratitude at the end of your day. Before bed is a fantastic way to put your mind at ease and prepare yourself for sleep. If you’re someone who struggles with sleep due to a running mind, worries, or stress, I suggest trying this out.
WAYS TO PRACTICE GRATITUDE
GRATITUDE MEDITATION
A gratitude meditation is a simple, effective way to practice. It costs nothing, can be done anywhere anytime, and can last as long to complete as quickly as you like.
- Get comfortable.
- Quiet your mind and focus on your breath.
- Feel your presence in your heart.
- Mentally say 3 things you are grateful for.
- As you do, focus on each one and feel the gratitude in your heart.
- End your session with quiet mindfulness and a smile.
Have a Quicky
I should really come up with a better name for this one. There's a saying that, when you don't have time for meditation, that's when you really need it. But let's be real. Life gets so busy sometimes. If you're in a rush, do your gratitude meditation on the go. Do it in the shower. Do it while you're making breakfast. There's no pressure to be perfect. A quick thought of gratitude has a profound effect too.
THROAT CHAKRA GRATITUDE
Have you felt lately that you are having trouble expressing yourself or being heard? A gratitude practice that incorporates the voice may help you express yourself more freely.
- Sit comfortably.
- Quiet your mind and focus on breath.
- On your out breath, make a soft “Ohm” or “Hum” sound.
- Mentally list 3 things you are grateful for.
- As you do, focus on each and feel the gratitude in your heart.
- After listing each thing you are grateful for, say “Thank You” out loud.
- End your session with quiet mindfulness and a smile.
GRATITUDE PRAYER
Sometimes it’s easier to express gratitude by speaking to a higher power, which can be God, the Goddess, the Universe, the Tao, or whichever expression of divinity you feel most connected with.
You can pray out loud or you can pray in your head, the Universe will hear you whichever way. It loves to hear expressions of gratitude - gratitude is the language of the Universe. Speaking its language will help you connect with it more closely.
Pray in the way that feels right to you. Get comfortable, close your eyes if you wish, and enter communion with the Universe. Tell Her the three things you are grateful for and why. Feel the gratitude in your heart and tell her “Thank you”.
GRATITUDE JOURNAL
Journaling is a fantastic way to express your thoughts and connect with your deeper feelings through the physical act of writing.
Find the right Gratitude Journal for you:
- A dedicated diary or book.
- A legal pad or notepad.
- A sheet of paper that you throw away for privacy.
- A sheet of paper you (safely) burn to incorporate a fire element.
- A gratitude journal designed with prompts to guide you.
- A journal with dates to help you maintain consistency.
- A digital journal, in case you prefer typing.
- A gratitude journal app, to carry it with you everywhere.
GRATITUDE AFFIRMATIONS
An affirmation is a simple but powerful saying that is meant to be repeated. Repetition and focusing on a single thought can help summon deep feelings of gratitude. I recommend having one gratitude affirmation and focusing on only it per session. You may choose a new phrase each day and come back to it throughout the day.
If you are struggling to feel gratitude in a deep, meaningful way, the repetition and focus of this method may make it the most helpful to you.
You may even try an affirmation you don’t really feel is true, but wish were. As you say the affirmation, feel that it is true in your heart and swell with joy at its fulfillment. Done consistently, you may be surprised to find that the Universe hears your prayer and makes it so.
Examples of Gratitude Affirmations:
- I am grateful for my good health and wellbeing.
- I am grateful for the love in my life.
- I am grateful for the opportunity to grow and expand.
- Gratitude fills my heart and lifts up my spirit.
- I am thankful for all the blessings in my life.
- Everyday I find new reasons to be grateful.
- I am blessed to have people who love me.
- I focus on the good in my life, and it brings more good to me.
- Today is a blessed day.
- I am grateful for the beauty of nature.
NATURE WALKS IN GRATITUDE
God is in nature. God is in everything, but sometimes it’s easiest to find Her in birds, and flowers, clouds, and tress, the sun, and the moon.
- Find a place in nature to take a 15 - 30 minute walk.
- For the first five minutes, simply find your stride.
- Then, quiet your mind.
- Focus on the sounds and sights around you.
- Feel gratitude for natures beauty. Connect with it in your heart.
- List 3 - 5 things you are grateful for in your life.
- Expand on them. Let them soak in and feel each deeply.
- Do this until you’re almost done walking.
- For the last few minutes, quiet your mind and bask in nature’s beauty.
ROCK CAIRNE OF GRATITUDE
Here is another way to incorporate an element of nature into your practice.
- Find a rocky beach, lake, or other outdoor area with lots of smooth, flat stones.
- Center yourself in the present by focusing on your breath.
- Bring your attention to your heart and feel it swell with love.
- Find a large, flat stone.
- When you place it, name one thing you are grateful for and feel it strongly.
- Find a slightly smaller stone and place it on top of the first one.
- Name another thing you’re grateful for. Feel it deeply.
- Continue mindfully stacking stones and finding new things to be grateful for.
- Leave your creation for others to enjoy the beauty of.
GRATITUDE JAR
A gratitude jar is similar to journaling, except that instead of keeping a booklet, you keep a container full of positivity. Place it somewhere you will see it everyday, and be reminded to be grateful. It will bring positivity to your space.
- Find a big mason jar.
- If you feel creative, decorate it or make a label for it. Faux flowers or lights inside can look pretty.
- Cut strips of paper large enough to write on. Make several.
- Each day, take a slip of paper and your pen.
- Take a moment to center and focus on your heart.
- Choose a new thing to be grateful for.
- Feel it deeply in your heart.
- Write it on the piece of paper.
- Fold or roll the paper and place it in the jar.
- Do this daily until you fill the jar.
GRATITUDE REMINDERS
You may find it helpful to sprinkle reminders of gratitude to yourself throughout the day in places where you will find them. Here are some ideas:
- Post-it notes.
- Scheduled email reminders to yourself.
- Scheduled reminders on Google Calendar or other apps.
- A gratitude app on your phone (there are so many!)
- Notes of gratitude written ahead in your planner for you to find throughout the year.
- Save the picture below and set it as your phone wallpaper as a reminder.
GRATITUDE WITH LOVED ONES
Involving loved ones in your gratitude practice is a beautiful way to share positivity and wellbeing with others. Here are some ideas on how to create a community of gratitude.
- At dinner, each family member lists one thing they’re grateful for.
- Turn naming things you’re grateful for into a game with your children.
- When spending time with friends, ask each what they are grateful for.
- Text or call a loved one and tell them you are grateful for them.
- Join the conversation by leaving a comment on our dedicated gratitude Facebook post about something you are grateful for. Share the post on your page to spread positivity!
- Tell others how gratitude has benefited your life. Writing this blog post for you helped me connect deeper with my gratitude practice. Thank you for being a part of my journey!
I hope you found this guide helpful! I’d love to hear from you about your experience practicing gratitude. Are you facing any challenges? Maybe I can help! What worked for you? Let’s celebrate your success! Email me at raeha@sunandsanctuary.com or message me on instagram anytime to get the conversation started.
