4 Ways to Cultivate Daily Gratitude
Did you know that our bodies release dopamine, the feel-good chemical, when we practice gratitude? A grateful mind does more than just make us feel better about our life.
A daily gratitude practice supports a healthy mind and body. Gratitude literally rewires your brain. MRI imaging shows that gratitude activates the hypothalamus and can improve sleep quality, stress level, and metabolism. It’s easy to be grateful when things are going like we want. But how can we give thanks when we’re in pain? When we’re suffering?
1. Accept that you are part of something larger than yourself.
As part of my gratitude practice, I remind myself that I’m part of everything else. Yes, I have my own desires and talents, but I'm part of this bigger family of humans. It’s easy to get caught up in your own head. But, we’re all human with the same basic needs and wants. When we stop focusing on ourselves and our circumstances, we connect to the bigger picture. We stop wasting our time trying to change things out of our power, and accept that this is our part in the world.
2. Meditate every morning.
Morning meditation is part of my gratitude practice. I meditate at home with my dog, Peaches, and with my cats, Jackson and Bella. But I also can meditate when I’m at the park. The thing about meditation is that you can do it anywhere, anytime… even when walking!
Meditation grounds you in the present. The more you’re in the present, you begin to realize that the present moment isn’t that bad. There’s something to give thanks for in it. And, that present moment evolves into another present moment. So over time and with practice, you begin to see the amazing impermanence of everything. If you’re able to embrace impermanence, then you can reduce your suffering because you’ve learned that things come and go.
When we accept that things are constantly changing, we are able to go with the flow. We no longer feel like we have to try and arrange the world to our liking. Things are as they are, and there’s peace once you accept that. Even when you experience a loss, it’s easier to cope if you remember that things are constantly in flux.
3. Practice compassion and loving-kindness.
Western culture teaches us that our brains are the seat of our power. But our brains do not have all the answers. Many mental health issues stem from being too caught up in our own heads. When we let go of the idea that we can reason ourselves out of any situation, we’re able to live from our hearts. Letting our hearts lead allows us to empathize with our fellow humans.
When we practice loving kindness and compassion, we see others as an extension of ourselves. So, if they hurt us, we can forgive. It’s easy to practice gratitude when we let our hearts lead.
4. Create a gratitude journal.
Journaling is very therapeutic. It’s one of the best things you can do for your emotional well-being. Documenting what we are going through helps us make sense of it later. If we do not write down our experiences, there is also a good chance that we will forget them altogether.
A gratitude journal is a way to practice gratitude every day. Each day, you can find something new to be grateful for. By writing down what you’re grateful for instead of just thinking about it, you give flesh to your gratitude. And, it has a snowball effect. The more things you record, the more you’ll find to add to the list.
Some days, gratitude will come easier than others. But the hard days are when you need gratitude the most. If you’re feeling stuck in negativity, practicing one of these four gratitude building tips can help you get back to positivity. And, if you’re really stuck on what to be grateful for, rereading your gratitude journal can help spark fresh new gratitude.
How’s your gratitude practice? Does it need work or is it going strong? Leave me a comment!