How to Cultivate Gratitude

Lisa De Regt, Psychology BSc (Hons) on Jul 27, 2022 in Mood and Feelings

Remember the days when you were a child and felt carefree and happy? Although I didn't recognise it as such at the time, in that fun and light atmosphere, I tasted freedom. Practicing gratitude helps you to connect to your inner levels of happiness. Pausing to reflect and truly feel appreciative for the millions of things going well in your daily life is one of the most valuable practices you can do.

Practicing gratitude not only helps you feel more grounded and peaceful, it also improves your ability to share that love with others. To give back. Say thank you. And re-commit to your heart-held values.

Below is an exercise that can be written or completed aloud. Each number can be used as an individual practice or all seven can be combined into one exercise.

Here are seven easy gratitude exercises that make everyone — even the most pessimistic people — feel happier:

1. Identify three things that you feel grateful for and appreciate about your life.

These things can be based on the past, present, or future. No category or thing is too big or small to appreciate; however, being specific might be helpful.

2. Identify three things that you take for granted but are actually very thankful for.

We all have things that we take for granted. This is the time to reflect and discover which of those you value the most. For me, in this moment, it's physical health.

3. Identify three things that you appreciate about yourself.

Pick things that are meaningful. These can involve your personality, your qualities, your actions, or anything else directly related to yourself.

4. Identify three things that you feel grateful for about your present — right now — experience.

Be in the here and now. Right now, what can you appreciate about your experience? Think about the environment, the time you're taking for your own wellbeing, the chair under your legs, anything that relates to the now.

5. Identify three people who had a significant and positive experience on your life.

These can be coaches, mentors, professors, bosses, family members, or anyone else. Call those people to mind and think about how they made a difference in your life.

6. Create a thank-you message to those three individuals.

A great way to feel appreciative is to think about sending a thank-you letter. You can write and send one if you want or simply construct one that you would imagine sending to these people. Connect to that appreciation while thinking through your message.

7. Identify the one thing that you are most appreciative of (based on the list above) and feel it in your heart.

The whole point of these exercises is to feel it. When you find one of the above that stands out the most, pause and breathe into it. Allow that warmth, love, appreciation, and gratitude to wash over you.

Doing these simple practices will increase the sense of gratitude you feel. And that feeling of appreciation not only improves your relationships, but it also helps you bring more love into your daily life.

Practicing gratitude gives you a taste of that childhood innocence we all miss. It helps us reconnect, if only for a moment, to the playfulness that encapsulated our days in the sun.

The more that we practice gratitude, the more connected we are to the timeless. The sacred. The profound. And the awe of being alive.

Lisa De Regt is a Psychotherapist Website

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