Gratitude
There are so many things that occupy our mind at any given moment. Regrets of past mistakes, future thinking of tasks to do; the incessant news, current events, and unspeakable tragedies. The driver who just cut us off (who might be trying to get to the hospital to see their dying parent). The team meetings that seem to be an infinite loop of incomprehensible incompleteness. Then we have our own personal grind: the success we seek, the accomplishments set out before us, and the achievements we envision. Just another day of our lives in perpetual motion with feelings and emotions attached to everything we are experiencing.
If that is what our daily existence looks like, we may never make time for gratitude or being grateful. The Merriam-Webster dictionary defines gratitude as: “the state of being grateful,” and grateful as: “appreciative of benefits received.” As our internal GPS and North Star is fixed on destinations ahead, we should regularly place ourselves in neutral for a gratitude moment.
In no way am I suggesting that we should be slugs, content with just enough, settle for less than what we are deserving of, or tap out when the challenge is upon us. No, it is the exact opposite. Moments and periods of gratitude will help develop well-being and resilience that is necessary to thrive in life. Whether fuel to surmount the next mountain, or just a space to enjoy the mountains we have conquered, gratitude is an essential component. Gratitude is the gift that keeps giving.
In the midst of meetings, to do lists, and Zoom®-a-thons; there is some person, experience, or event that if reflected upon will bring joy to our hearts and a smile to our face. Take thirty to sixty seconds and think: who is that person, place, or thing that spurs those thoughts of gratitude. Did you fully immerse yourself in pulling that memory or thought to the present? How did it feel? How do you feel? I am certain you are feeling better than after this reflective moment.
That's just one benefit of taking a gratitude moment to shift your emotions, feelings, and mental state. It can occur quickly and easily in those moments of despair, dissatisfaction, and discouragement. Let’s call that the “rescue gratitude” moment. However, the more you intentionally incorporate gratitude as a practice in your daily life, the less you will have to rely upon those rescue moments.
Gratitude as a Practice
Developing a gratitude practice is quite easy. The most difficult part is getting into the habit of practicing. To overcome this, you can develop daily cues that will help you remember your gratitude practice. For example, the morning shower can be a cue for you to be grateful for the shelter and water that you have. Sadly, clean water is not something that everyone in this world has access to. The ability to shower in your dwelling provides a moment to be grateful.
You can build upon that practice by being present with the physical aspects of the shower. The warmness of the water can help trigger gratitude for the ability to feel; listening to the water can trigger gratitude for the ability to hear; the aroma of the soap can trigger gratitude for the ability to smell; stepping out of the shower and drying off can trigger gratitude for physical mobility.
This example may seem trivial, but being alive with housing, water, and good health is something that many people – even in this country - desire. In short, your day is starting out pretty good. These small grateful thoughts will help you develop the right mindset for the remainder of the day. This is just one example.
You can equally develop a daily gratitude practice around your morning juice, coffee, or tea. Focus on the appreciation for food security. The trigger of aroma can bring gratitude for the ability to smell; the trigger of the beverage traveling down your throat can bring gratitude for sensation; and the trigger of lifting the beverage to your mouth can bring gratitude for physical mobility.
Another gratitude practice you can implement is simply writing on a small piece of paper something that you are grateful for and placing it in a jar. The note doesn't have to be profound; it could simply be gratitude for the sun, the air, or the smile of a stranger. Of course, you are not limited to once per day. Whenever that grateful thought comes to you, jot it down and at the end of the day drop it into a jar. The more you are grateful for the better!
The physical act of writing the thought down and placing it in the jar serves two purposes. First, the jar of notes is a visible reminder of those things you are grateful for. Second, as you see the notes in the jar grow this will serve as inspiration to continue the practice. At the end of the calendar year, you can close the jar and write the year on the lid. Over time, if you stick with this practice, you will have years of jars full of grateful notes that will once again further rejuvenate and inspire you.
Without getting into too complicated concepts of brain chemicals, neuroscience, neurobiology, and neuroplasticity, let me just say that being grateful and having a gratitude practice helps to release the good chemicals of the brain and helps to rewire the brain towards positive thinking. And without getting too deep into citations of study after study after study, gratitude will in fact increase optimism, reduce stress, enhance sleep, and improve the cardiovascular aspect of your health. I invite you take a chance and just try a gratitude practice. I am certain that it will bring about positive feelings and emotions and you will begin to look forward to the practice.
So take a moment and just be thankful for what you have.
P.S. To show MY GRATITUDE TO YOU for being a part of the TML community, for a limited I am offering a free downloadable PDF of “Thrive!: A Quick Assessment Towards A Meaningful Life.” You can download the PDF using this link Thrive!
P.S.S. If you are a lawyer, I am offering a free downloadable PDF of “Change of Venue: Find Meaning, Satisfaction, and Passion In or Out of The Practice of Law!: You can download the PDF using this link Change of Venue
Reflection Questions:
Who in your personal life are you grateful for?
Who in your professional/work life are you grateful for?
What are one or two things you are grateful for today?
What are one or two gratitude practices you that can begin to include in your daily routine?