Gratitude is a skill that can be learned and strengthened, just like any muscle we need to hit the 'conscious' gym and give our gratitude a workout on a regular basis.
As you engage in the practices, take a moment to notice what changes for you, what feels different. Notice other peoples reactions, and how that makes you feel.
This moment of reflection, this sweet stillness embeds the gratitude even deeper into our beautiful brains amplifying the effects at an even greater scale.
1) Doing it Daily - 3 Thankful Things
Devote a specific time each day (when you wake up, or get into bed, in the shower, on the way to work, etc), think of three things you’re thankful for.
As you think of these three things, create a mental image of each one and take a snapshot. As you develop this snapshot or visualisation, feel into the memory and notice what you can see, what you can hear, feel maybe even smell and taste. Take a moment to sit with the emotions and feelings of the snapshot, allow the feeling of gratitude or thankfull-ness bubble to the surface.
Pull out the snapshot, or bring back the visualisation a few times during the day and reconnect with the joy and happiness this memory bring.
Extension – write down your 3 Thankful Things each day.
Extra mile – share your gratitude with someone, maybe even someone you are thankful for. Extend your gratitude into appreciation* (see blog) and tell them why they are so important in your world and what impact they make to you.
2) Journal
Journaling is an excellent self-therapy technique. When you write, you use different parts of your brain and access memories and emotions from a new perspective. A gratitude journal activates brain areas related to morality and positive emotions. People who could find purpose and feel grateful for the good things to come out of a challenging situation show higher resilience, forgiveness, and detachment. Reading your own words of gratefulness will help you feel better on those days when you are feeling less than positive.
Journal for 10 –20 minutes daily.
3) No really, Thank YOU!
Thank someone new every week. How often do we take the time to express gratitude more consciously or thoughtfully? Not the automated or socially required 'thank you', I'm talking how often do we take the time to express our gratitude in a meaningful and intentional way?
Choose someone new each week and learn how to express gratitude differently, that is relevant and specific to them. This could mean - conscious non-verbal communication (like eye contact and a smile), writing a thoughtful thank you note, or saying thank you with a nice gift or service gesture (like a shoulder massage). Be creative!
4) Meditate
Meditation will take us to the deepest state of gratitude, in meditation we can explore the various aspects of our life where we are thankful, and then sit with the delicious emotions this gratitude practice provides.
Mediation promotes acceptance, detachment, forgiveness, and thus, gratitude. We can also take this moment to imagine a specific situation we are grateful for and let the feeling grow and be stronger.
If you are a confident meditator, select a word or activity every week to explore.
Guided meditations are ideal for new mediators or experienced mediators looking for a new experience. Try guided meditations that focus on love and kindness, allow us to widen our perspective of life and our connection to ourselves and other beings. Jess Shepherd is the favourite in our house.
5) Intention
Get out of your own mind and 'see' the beautiful intentions of another person. Focus on what they were intending to share with you, see the experience through their eyes.
When you receive a gift or a nice gesture from someone, consider how they intended to bring good into your life. Take a moment to visualise their desire to help you, make you feel happy, or be there for you in a challenging moment.
And respond with a heartfelt thanks. Express your gratitude for their thoughtfulness and extend appreciation by sharing the impact they have had on you.
BONUS: Gratitude Walk
Moving meditation: 30+ minute walk outside in mother nature
Take yourself for a 30 minute stroll outside, a gentle pace and steady heart rate.
Settle into your rhythm, and begin acknowledging and recognising all the things you are grateful for. This is a verbal acknowledgement, yup, say it out loud and follow up with a heartfelt thank you, out loud. Begin the practice with yourself, expand to your village and finally society, the universe and everything.
Expressing gratitude always makes for a happier healthier life, give it a try using the practices above and let me know which one you enjoyed most.
I'd love to hear what you noticed while practicing your gratitude, and what you noticed in your reflections.
DM me on the socials or email me at lindaferraricoach@gmail.com
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