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"Gratitude"


Cultivating Gratefulness

Practice #1: Keep a gratitude journal. Keeping a gratitude journal is a simple practice with profound effects. By regularly writing down things that you are grateful for, you keep yourself in a highly grateful state.

Try to write down at least three things you’re grateful for every single day. You could this first thing in the morning, at your lunch break, right before you go to bed, or at any other time that’s convenient.

When you’re writing in your journal, avoid overcomplicating it. Write down anything and everything that you’re grateful for.

The goal with your gratitude journal is to develop the habit of noticing things you can be grateful for. You want to constantly notice the good things in your life, even if those things seem relatively small and insignificant.

Practice #2: Recite gratitude affirmations. Gratitude affirmations work in two ways.

First, you affirm that you are grateful for things that you have already received. They help you count your blessings so that you’re not ungrateful or discontent.

Second, you affirm that you’re grateful for things you’re going to receive. By being grateful in advance, you allow yourself to receive things with open hands and you maintain a high state of gratitude.

Practice #3: Constantly say, “thank you.” We tend to think about gratitude only when we receive big blessings, but if we really want to cultivate gratefulness in our lives, we must get in the habit of constantly saying, “Thank you.”

Anytime you receive anything good, no matter how small, make a concerted effort to say, “Thank you,” to someone. This will help you be constantly grateful.

Practice #4: Always find reasons to be grateful. In even the most challenging situations, you can almost always find something to be grateful for. This doesn’t mean that you paper over the situation and act like it isn’t hard. It simply means that you always look for the good in every situation.

Whenever you find yourself confronting a challenge, ask yourself the following questions:

■ What valuable lesson can I learn from this situation?

■ What good thing can come out of this challenge?

■ How can this difficulty actually make me a better person?

■ In five years, how will I look back on this situation?

Once you’ve identified something good, be thankful for it. Give thanks that it’s making you a better, stronger, more compassionate, more thoughtful, more resilient person.

Practice #5: Develop an abundance mindset. An abundance mindset believes that we live in an abundant universe and that there is more than enough for everyone. A scarcity mindset believes that there’s not enough to go around.

The more you develop an abundance mindset, the more you’ll be able to cultivate gratitude. You don’t have to worry about having enough. You don’t have to fear running out. You can simply receive all that the universe wants to give you with gratefulness.

Practice #6: Live in the moment. Living in the moment means being aware of each moment every day and expressing gratitude for everything that comes your way.

Remember that in each moment, everything is exactly as it should be and express gratitude during that moment. Don’t think about what you would rather be doing or where you would rather be. Rather, fill each moment with gratitude. Live in the moment and savor it.

Practice #7: Regularly write thank you notes. In addition to constantly saying, “Thank you,” for everything you receive, get in the habit of writing thank you notes.

In addition to when you receive gifts, write notes to:

■ People who have inspired you

■ Those who have taught you

■ Friends who have helped you through tough times

■ Close friends whom you simply love


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