It’s a habit in our family to practice gratitude. We know it’s easier to do when things are going well, and when we’re draped in love and comfort. It's harder to do during a pandemic, when one hurdle seems to follow the next.
This year has served up its challenges, and yet we’ve much to be grateful for.
Here are 4 gratitude practices we could all benefit from.
1. Repeat 5 Mantras
Repeat these mantras to yourself—out loud, silently, through singing, or journaling.
- I can sit with my thoughts as they flow through me.
- I can respond to external stressors by remaining present with myself.
- I can turn off and tune out where and when I need to.
- I can meet myself with care—whatever that looks like.
- Whatever I’m feeling in this moment is both necessary and okay.
This is a simple exercise that has profound effects, and it only requires a few ingredients: a jar, some decorations, a pen, and some paper.
2. Keep a Gratitude Jar
Decorate the jar however you wish. Then, each day, think of at least three things for which you’re grateful. These can be simple—like the appearance of a blue jay bird, the fizz of a newly-opened soda, or the embrace of a loved one. Write these down on slips of paper and place them in your Gratitude Jar.
Over time, you’ll discover plenty of reasons to express thanks. And when you’re feeling especially low or discouraged, simply reach into your jar and pull out gratitude reminders.
3. Use Gratitude Prompts
These prompts are useful for getting on an appreciation rampage. Plus, they capture senses, colors, people, and things. Grab a journal, notebook, or back of a napkin to get started!
- I’m grateful for three things I hear:
- I’m grateful for three things I see:
- I’m grateful for three things I smell:
- I’m grateful for three things I touch/feel:
- I’m grateful for these three things I taste:
- I’m grateful for these three blue things:
- I’m grateful for these three animals/birds:
- I’m grateful for these three friends:
- I’m grateful for these three teachers:
- I’m grateful for these three family members:
- I’m grateful for these three things in my home:
- I’m grateful for these three people who hired me:
4. Write a Gratitude Letter
Remember when we used to mail letters? This is an opportunity to express thanks (old school style). Here are some useful tips:
What are you most grateful for? Share below!☟ ☟ ☟ ☟
- In your salutation, start with “Dear” to capture the right sentiment
- In detail, describe what this person said or did to make you feel especially grateful
- Describe the lasting effects of their gratitude, like how often you recall their act of kindness or generosity