Ways to Practice Gratitude Today and Everyday

When we think of Thanksgiving we typically think of it as a time for friends and family, celebration, food, and possibly giving thanks. It is a great time to deeply reflect and perhaps initiate or reignite gratitude practices that can be used on a daily basis throughout the year. With Thanksgiving looking a little different this year for most, these practices feel even more fitting and nourishing for the soul than ever.

What does gratitude mean?

Gratitude is taking a moment to appreciate the good things in our lives: big, small, or seemingly ordinary. It can be as simple as your favorite cup of coffee or as grand as a newborn baby or loved one. No matter the size, gratitude soothes us when our hearts feel heavy and our minds feel troubled. It reminds us of the connection to one another, the wonder and beauty that exists all around us, and it gives us the strength and hope to carry on even in the darkest of times.

Benefits of gratitude

Makes us more resilient. Those who practice gratitude increase their mental strength particularly when faced with rejection or trauma.

Increases our self-esteem and sense of self worth. When we can acknowledge and appreciate the qualities and skills of others, we have a greater awareness and appreciation of them in ourselves.

 Improved physical and mental health. People who are grateful report experiencing less aches and pains, and reduced symptoms and feelings of depression. 

Gratitude helps us become more empathetic and carry less anger. Gratitude is consistently associated with greater happiness and sense of well-being, and makes us less likely to hold a grudge or seek revenge.

Ways to Practice Gratitude

1.    Gratitude Journal. Because our thoughts can be fleeting, it helps to write down the things we are grateful for. You may find you’re better able to push through ideas into complete thoughts for a more connected experience.

2.     Send someone a thank you note/message. We might feel thankful for someone, but we may not always get around to sharing those feelings. Take some time to express your appreciation to someone who has helped you or been kind. You will not only bring happiness and joy into their lives, but will also bring a greater sense of happiness and joy into your own life.

3.     Meditate. Take out some quiet time to sit, close your eyes, and reflect on all that you are grateful for. Notice how it makes you feel. Notice the sensations or emotions that come up. Breathe it all in with warmth and compassion.

Gratitude Prompts:

Sometime we can feel stuck or that we list the same things over and over. Here are some helpful prompts that might give you a broader perspective.

Your favorite thing about a loved one or someone you care for
Your favorite quality about yourself
Your favorite thing that your body does for you
An accomplishment you are proud of
What your favorite thing about your morning was
What you like most about nature
Things you notice through your senses: touch, taste, sight, smell, sound
What makes you feel loved
What makes you feel safe
What makes you feel supported
What makes you feel appreciated