Mindfulness is becoming a popular way to manage difficult emotions and life events, mostly because of its several benefits. There are many ways to include mindfulness in your life, and gratitude is one of them. Gratitude is a powerful emotion that can have a positive impact on our lives. By practicing gratitude, we can reduce stress, improve our self-esteem and increase our overall happiness.
Here are 10 ways to practice gratitude that you can start today!
1. Start a gratitude journal
This is a simple but effective way to focus on the positive things in your life. Each day, write down three things you're grateful for. You can write about anything, big or small.
It doesn’t always have to be something like getting a promotion. It can be something as simple as having your favourite coffee at your favourite cafe. Or being outside on a sunny day.
2. Create an enjoyable morning routine
To start your day in a positive mindset, create a routine that is enjoyable for you. Savour every sip of coffee, recite affirmations to yourself as you get ready, give thanks to the day ahead. This will set the tone for having a good day throughout.
3. Say “thank you” more often
Don't be afraid to express your gratitude to the people who make a difference in your life. A simple "thank you" can go a long way.
Maybe someone held the door open for you, saying “thank you” can make you and others feel good.
4. Do something kind for someone else
When we do something kind for others, it makes us feel good. Find a way to show kindness to someone else.
A smile or “hello” to your neighbour, give a compliment to a stranger, or give your seat to someone in need on the bus.
5. Meditate
There are many different ways to meditate on gratitude. One simple way is to focus on your breath and to silently repeat the words "I am grateful for…" and say things that come to mind as you inhale and exhale.
“I am grateful for this sunny day.”
“I am grateful for my health.”
“I am grateful for a warm home.” And so on.
6. Spend time in nature
Being in nature can help us to connect with our surroundings and to appreciate the beauty of the world around us. Take some time each day to go for a walk, hike, or sit in your backyard.
Appreciating the sounds, smells, feelings, and sights of nature can bring us joy.
7. Listen to music
Music can be a powerful way to create feelings of gratitude. Listen to songs that remind you of the things you're grateful for.
Create a playlist with your favourite songs that will motivate you to be grateful.
8. Cuddle your pet
Cuddling your pet can help decrease your anxiety by releasing oxytocin - the happy hormone.
The next time you need a boost, give your furry friend a cuddle.
9. Spend time with loved ones
Spending quality time with loved ones can strengthen bonds and boost everyone’s overall health and mood.
Hosting a dinner party, calling a good friend, or doing activities with your children can benefit everyone.
10. Volunteer
Giving back to your local community can remind us of how grateful we are for the things we already have in our life. Not only will others benefit from your kind gestures, helping others will help you.
Whether it’s cleaning up litter, helping at a shelter, or donating goods you can find a way to help others that feels right to you.
As you take away these rituals, always remember to:
Be specific
Focus on the present moment
Be thankful for the small things
Make gratitude a daily habit
Smile :)