Gratitude
Definition: to be grateful for and appreciative of the positive aspects of myself, others, and life.
Why be Grateful?
Jon Kabat-Zinn speaks to how it shifts our focus from deficiency to abundance, offering the opportunity to develop a deeper appreciation for the present moment.
The research supporting the benefits of practicing Gratitude is vast and even delves into its impact on our brains. We know that practicing gratitude increases activity in the brain's “reward pathway,” improving motivation and mood. It’s been shown to reduce stress and boost dopamine and serotonin, the neurotransmitters responsible for happiness, motivation, and positive mood. MRI research has even demonstrated that Gratitude builds long-term pathways in the brain that support optimism and emotional stability. Last but not least, the practice of Gratitude enhances our connectivity and empathy with others; when we engage in gratitude, we are more likely to extend kindness and generosity to those around us.
Five ideas to bring Gratitude into your daily life:
Reach out to someone in your life and thank them for whatever you most appreciate about your relationship.
Notice instead of list. It’s not always necessary to write down your Gratitude when you recognize a moment you are grateful for; simply acknowledge to yourself, “this is good.”
Body Gratitude. Check in and notice something you can appreciate about your body and everything it does for you. Once a day, you can thank your legs for carrying you, your lungs for steady breath, or your hands for holding the hands of someone you love.
If you want Gratitude to be a daily practice, pair it with something you already do consistently. Reflect on what you are grateful for that day while you brush your teeth, prepare a meal, or drive to work. This is “habit stacking”: using an existing habit to cue a new one, increasing the likelihood of its implementation.
When connecting with someone, perhaps your partner as you both arrive home, try beginning the conversation by sharing a success or something you’re grateful for, rather than starting with a complaint or grievance.
Bonus: Take part in a gratitude challenge as a bit of an intensive leap into practicing Gratitude. It can spark new awareness, introducing prompts or questions that you can return to as you build a sustainable gratitude practice that works for you.
Here’s a great example: