Ep 11 – Cultivating Gratitude

We all are very well familiar with this concept. We have also most likely practiced it in bits and pieces- writing down some few thanks every now and then now and then. However, gratitude is much more than feeling thankful.

It is a deeper appreciation for someone or something in your life that leaves you feeling genuinely positive. A feeling which does not create a lack in you but reminds you of what all you are blessed with.

I had seen a video by Robert Emmons on ‘The Power of Gratitude’ a long time back. He breaks down Gratitude into 2 components-
 

1- Affirmation of goodness : Where you acknowledge and appreciate the gifts bestowed to you or the good things in life – It could be people, possessions, experiences or anything of that sort.

2- The second element is an Attribution of the goodness : When you are appreciating something the first question that comes next is who to attribute it to – Where is it coming from? Who do I give thanks to? So, the second part of gratitude is to acknowledge or recognize the sources of goodness.

Benefits of Gratitude

As you start being grateful, it becomes a way of life, and you start experiencing life as a gift. You realize how much of a blessing it is to be able to wake up, to be able to move, to be able to speak to your loved ones whenever you want to. You start cherishing what we would have otherwise dismissed as just another day.

“It’s not happiness that brings us gratitude, it’s gratitude that brings us happiness.”

Developing a mindset filled with gratitude has lot many benefits-

1- Psychologically, it increases happiness and optimism, gives more joy and positivity. It further helps to strengthen our self-control.

2- Physically, it helps us improve health, provides better immunity, benefits us to sleep deeper, become calmer, and have more connected relationships.

3- Socially, we learn to become more generous, helpful, forgiving, and outgoing. We feel less alone.

“A healthy practice of gratitude leads to overall enhanced well-being.”

So, how can we cultivate gratitude?

1- Awareness: Start with observing what you feel. Do you feel more negative than positive? What are you feeling positive towards?

2- Maintain a gratitude journal : Write what you are truly grateful for every day and only what you are truly grateful for. This is not a writing exercise but a feeling one. In the beginning, you might not have much to write, it could be just one or two things in your list, but keep at it.

3- Switching to an Optimistic view : As you become aware of your negative thoughts and are constantly seeking for things to give thanks for, your mindset will gradually change towards positivity and optimism.

4- Visualize gratitude in your room : Visualize the people you appreciate in life – it could be the people in your life you are truly grateful to have. Make a photo collage and put it up somewhere your eyes reach every day. Every time you see it you will remember to be thankful to those people.

5- Say Thank You : Appreciate those who make a difference in your life. It doesn’t take time to say ‘Thank you!’

Gratitude is not just about feeling good but eventually leads to doing good things. To cultivate gratitude, start to see the silver lining in your life every single day. Feel good and better things will follow in life.

Start each day with a grateful heart.

Today I am grateful for my improved physical strength in my right knee, I am grateful for the health and happiness of my loved ones, and I am grateful for the tiny flowers blooming out of my bougainvillea plant.

What are you grateful for today?