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Happy Tuesday Warriors! I hope you are well. I have made no secret about my love for a good gratitude practice. I have been working with different practices for the best part of a decade and this is one of those things that I credit for really changing my mindset and how I view the world. Today, I’d like to chat about some different gratitude practices that you will hopefully find useful.
There is actually a decent amount of science behind how practicing regular gratitude changes your brain. It reduces stress and aggression. It increases physical health, psychological well-being, and social connection. Heck, regular practice even might help you sleep better.
But it is hard to know where to get started. The good news is that your gratitude practice does not have to be difficult or time consuming. Small simple things you can do on the regular are usually the key to the aforementioned benefits. So, here a few ideas…
Gratitude Flower or Tree
If you have kids, this is a great one. It’s a craft project and a gratitude practice all in one. Bonus points because it is visual. Basically, craft or color a flower, tree, or any other plant with leaves. On each leaf or flower petal, write something you are grateful for. These make great displays and gifts. Can you imagine giving someone one of these for Valentine’s Day with everything you are appreciate about them written down? In our house, we make hand turkeys at Thanksgiving and we each write down what we are thankful for during the holiday season. Super festive.
Gratitude Jar or Box
Again, this one can get crafty if you are so inclined. And this is another good one for families. Find an empty box or jar and place it in a spot where it is easily accessible. Place markers and paper next to the box/jar. When you think of something you are grateful for, write it on a slip of paper and stick it in the box or jar. Pick a day on a regular basis (last day of the month, for example), empty the container and read them all. Instant mood lift.
Gratitude Talisman
Find a small object that you can keep in your pocket or out on your desk, dresser, or vanity unobtrusively. Small sentimental items, a piece of daily wear jewelry, or even a pretty rock can work here. The idea is to have it on or by you every day. When you look at or touch the object, stop and take a minute to think of something you are grateful for.
Write a Letter, Email, or Visit
Who doesn’t love being told they are appreciated? This one brightens two days. It is surprising how good you’ll feel letting someone else know how much they are appreciated. Write a quick letter or email to a family member or friend. Thank you notes are actually a great gratitude practice for this reason. Or, if you are so inclined, pay someone a visit. This one is especially powerful when you don’t know the person. Volunteering at a soup kitchen or reading to the homebound are amazing ways to show gratitude.
Take a Walk Outside
Walking is naturally meditative and if you leave the headphones behind, it is a great opportunity to appreciate the world around you. Take a few minutes to make special note of what you are drawn to (warm sun, blue sky, etc.).
Collage
This is the more visual representation of the journal, but some people really dig that. Again, if you are crafty, this can be super fun. Get out the glue and glitter and make a collage of things you are especially thankful for. Make sure you put this somewhere that you’ll see it every day.
Journal
This one is my personal favorite and the best thing about it is that there is no one correct way to do it. I like to sit down and take a minute or so every day and write down a few things I was thankful for that particular day. I know others find that tedious and so prefer to journal weekly. My journals tend to take a bullet point list format, but again, I know others who free thought journal. Or draw/doodle as part of their journals. The point with this practice is that you are doing it as a regular reflection.
Prompts
Here are a few questions you can use to get thinking about all the things you are grateful for:
Five Senses – I am grateful for this thing I can hear/see/smell/touch/taste.
Colors – I am grateful for this thing that is red/orange/yellow/green/blue/purple.
People – I am grateful for this person because…
Places – I am grateful for this place because…
Things – I am grateful for this thing because
Self – I am proud of…, I appreciate that I am…, I am good at…, I am a valuable…
Thank you, Warrior, for reading through to the end! I appreciate you and until next time, be well!