Gratitude is the Heart of Love
“Gratitude can transform common days into thanksgiving, turn routine jobs into joy, and change ordinary opportunities into blessings.”
Gratitude and appreciation is entwined with numerous health benefits including enhanced mood and self-esteem. We can develop gratitude by reflecting on the gifts that are already ours and by celebrating great and small things every day.
Research has demonstrated that a regular practice of gratitude releases toxic emotions, reduces bodily aches and pains, helps to improve sleep quality, aids in stress regulation, and helps to decrease feelings of anxiety and depression. Gratitude has psychological, physical, and social benefits, and is the foundation of any spiritual path.
In fact, research has shown that a single act of gratitude can produce an immediate 10% increase in happiness and a 35% decrease in depressive symptoms. Gratitude also encourages optimism, which helps to strengthen the immune system.
A University of Pennsylvania study found that people who wrote and shared a sincere thank you letter actually felt happier for a month after the fact. And, writing down just three things you're grateful for every day for 21 days has been shown to significantly improve optimism. Fun fact, this happiness boost holds for the next six months!
In Buddhism, giving is seen as the seed for spiritual development. Dāna (generosity) is one of the ten pāramī (perfections) necessary to develop on the path to enlightenment.
Gratitude is one of the thirty-eight highest blessings mentioned in the Mahā Mangala Sutta: "Reverence, humility, contentment, gratitude, and the timely hearing of the Dharma, (the teaching of the Buddha) — this is the highest blessing."
Here are some simple ways that you can practice gratitude every day:
Gratitude Journal or Gratitude List
You might have heard about this before. A gratitude journal is your personal space to pen down all the little and big things in life that you are thankful for. You can write first thing in the morning when you wake and are enjoying your cup of coffee or tea, or in the evening before you go to sleep. Time yourself for 10 minutes to write a stream of consciousness. If you prefer writing at the end of the day, list 10 things you did well during that day that you’re proud of. Much like the gratitude journal, the gratitude list will help you come face-to-face with your blessings. Take a pen and paper (or your mobile notepad) and make a list of all those people who offered their support when you needed it the most, your successes (no matter how small), and the positive circumstances that have helped to bring you to where you are.
Create A Gratitude Jar
Each day write on a piece of paper a word or sentence describing something you are grateful for. Place that piece of paper into a jar. Then after a month or a few months, open the jar and read all of the different words and phrases you’ve written on your pieces of paper.
Give Thanks Before Each Meal
Saying Grace or giving Thanks before your dive into your meal is a wonderful way to increase your gratitude practice daily. Think about all the different people, energy, and things that needed to happen that brought your food to your plate. Zen practitioners recite a short mantra that translates as “Innumerable labours brought us this food, We should recall how it came to us.” Prayer is another wonderful way to cultivate gratitude daily. Whether it is before bed or before you eat, saying a short prayer of thanks will work to strengthen your connection to God, the Divine, Mother Earth, Universal Consciousness, or whatever you like to name that Infinite Energy.
Recall Helpful People, Products or Events
One practice my son and I often do is listing all of the different people, places, and things we are grateful for before we go to bed. We each say one word that begins with each letter of the Alphabet from A to Z. You can also sit in meditation and recall all of the people you are grateful for, those who have helped to get you to where you are today.
Appreciate Yourself
Stand in front of your mirror and speak out loud five good things about yourself. These words can be about your past achievements or your present efforts, your talents and your virtues. Just say the words aloud. Compliment yourself with words like: beautiful, loyal, disciplined, kind, loving, and determined.
Create A Day of Thankfulness
Before you begin your day, think of all the people you expect to meet, family members, friends, bus drivers, shop keeper and think of reasons to feel grateful to each person. Continue this recollection of gratitude throughout the day and when you come into contact with other people think of something you are grateful for that is specific to that person. At the end of the day take time to reflect on all the people you met and your feelings about them.
Gratitude Visits, Phone Calls, Text Messages, Love Notes
We all have people in our lives that have given us unconditional support and help in some way. This encouragement and support has meant a lot in the past, and potentially their presence is still is a big factor to your happiness and success even today. These people might be your friend, family, or a professional associate. Make a plan to connect with them once or twice a month, whether in person, over the phone, by email, or text message.
Take a moment to express your thankfulness one more time – let the person feel important. Exchange some good memories and offer your love and support. We all need to hear positive messages and words of appreciation, so take this opportunity to share your gratitude and watch the love grow!
Enjoy this Wellness Wednesday video where I speak about all of these practices and how you can build a regular practice of cultivating more gratitude in your day.
Here are some additional links to research that you might find interesting.
This article speaks to some of the research done on gratitude practices and its relationship to happiness.
Try this 30 Day Gratitude Challenge and see how your mood, relationships, and outlook on life begins to transform.
Some highlights from the research project on gratitude and thankfulness.
Now it’s your turn…
Your gratitude practice can start right this minute!
Write in the comments below 3 things you are grateful for… and continue this practice for the next 21 days! Share this article with someone you love.
Sharing your gratitude doubles your happiness and everyone benefits from feeling appreciated or adored.
