This blog mentions various gratitude exercises. The advantages of gratitude do not end with mental and physical wellbeing.
Cultivating this consistency can also boost your career and relationships. Research, for example, shows a clear connection between appreciation and relationship building and maintenance.
Another great thing about gratitude is that the more you exercise it, the more thankful and positive it makes you feel.
In other words, appreciation engenders more appreciation, leading to a positive feedback mechanism.
The following are some gratitude exercises that you can practice to enhance your overall well-being and stay happy:
1. Wake Up with Gratitude
One of the easiest ways to cultivate gratitude is to get into the habit of expressing appreciation as soon as you wake up. Dr. Christine Cronin suggests starting the day with a mental list of 10 things that you are extremely thankful for.
You can also use the “thank you” mantra that she uses in step 3 of her morning de-stressing practice.
Instantly, beginning with gratefulness as you wake up, you generate a positive tone for the rest of the day.
You can simply start saying, “Thank you for this fresh day,” and get out of there.
In addition to the things that you are thankful for at the moment, you may also say thank you for the rewards and opportunities that you will get during the day.
2. Say a Prayer
Many people continue their day with prayer, too, and with good reason. Prayer will help to alleviate stress and anxiety and foster greater protection, harmony, and meaning in our lives.4 One explanation for this advantage is that praise and thanksgiving is a central component of prayer.
Often our prayers are less about gratitude and more about our own wishes, wants, and challenges.
If you discover that your rituals focus too much on the derogatory and what you don’t have, try to take most of your prayers with gestures of thankfulness. You can also frame your problems with gratitude.
For example, you might say something like that, “I am grateful for the challenge I have today and the opportunity it will provide to enable me to grow and develop.”
3. Meditate with Gratitude
Gratitude speech and meditation are two health activities that will significantly improve your satisfaction.
Combining them into one meditation experience can make your results even more meaningful.
Instead of maintaining your mind as clear as you would with typical meditation, gratitude meditation involves focusing and reflecting on being thankful for everything in your life — both bad and good.
You can meditate on the happiness that good things bring to your life, as well as recognize the growth opportunities that seemingly bad things can bring to life.
Gratitude meditation can do great things for your motivation and your overall sense of well-being.
There are a variety of YouTube videos that will direct you through the gratitude meditation process.
You can obey a meditation script like this one, too.
4. Take a “Savoring Walk”
Walks are not only awesome for workout and fresh air, but they also offer a chance to reflect on the simple things in life for which you are thankful.
To begin with, you could just say thank you for being able to take a walk and get away from your busy life for a moment.
While you walk, note, and remember the simple wonders around you that you always take for granted.
For starters, the warm sun on your body, the feeling of the wind, the pretty flowers, and so on.
According to the work performed on gratitude diaries, there is evidence that a savory walk enhances feelings of gratitude.
In one test, the “positive outlook” group was asked to find as many good things around them as possible.
Alternatively, the “negative focus” group was asked to examine as many bad things about them as probable.
We ‘re going to bet you can guess which group felt better on their stroll. That’s right, man.
Happiness, happiness, and gratitude were significantly higher for the “positive focus” category compared to the “negative emphasis” and control groups.
5. Gratitude Box
The gratitude box is a thoughtful way to share your feelings with your loved ones and to cultivate your own sense of gratitude.
Here is another simple activity that involves only a package, a piece of paper, and a pen or pencil to compose a note of gratitude.
You can make the box yourself, or you can buy one, the better!
On the page, write a heartfelt note of appreciation to your loved one. If you’re not sure how to get started, here are some suggestions to get your message started:
1) “Thank you for that …”
2) “What do I love about you …”
3) “My wish for your holiday …”
You can also collect texts from others about your loved one, pack the box with multiple messages of gratitude and love.
Place the message(s) in the box, bundle it up or put a bow on it, and give it to your loved one as a special gift, both to your loved one and to yourself. You can learn more about gratitude boxes here.
6. Grace Before Meals
Giving thanks before each meal honors all the people whose working hard was important for you to have food on your table — everyone from the farmer who produced the food, the grocery store clerks who packed the shelves in your local grocery store, and the person who cooked the meal.
It’s a moment to stop and be thankful, as well as feel grateful that you have all the food and resources you need.
7. Things You Take For Granted
Imagine losing any of the things you take for granted, such as your house, your ability to see or hear, your ability to walk, or something that currently gives you comfort.
So imagine getting each of these things back, one by one, and think how grateful you will be to each and every one of you.
8. Gratitude Journal
The idea of keeping a journal of gratitude was made popular by Sarah Ban Breathnach in her book, “Easy Abundance: A Daybook of Comfort and Joy.”
Before you go to bed every night, write down a list of five things you ‘re grateful for that day.
Some days you ‘re going to have exciting stuff to write about, and some days you ‘re going to write about basic joys.
And if you like reading, you should also read gratitude books.
9. Gratitude Stroll
Go for a walk and see how many good things you will find: the scent of freshly baked bread from the bakery, the flowers rising on the window sill, the cloudless sky.
10. Gratitude Trigger. Place an object somewhere in your home or workspace that will remind you to feel thankful every time you look at it.
It could be a little sign that says “Thank you” hanging in front of your office or a doormat with the word “Welcome” written on it to remind you to be thankful every time you get home.
11. Gratitude Partner
Find someone, you can be a buddy or a family member, and discuss with each other what you’re thankful for.
You should draw on each other’s ideas. In addition, if the other person knows you well, they will remind you about stuff you may be left out or stuff you’ve forgotten about.
12. Thankful Tree
It is a perfect Thanksgiving workout. Below are the following instructions:
- Arrange the branches of the tree in a vibrant planter.
- Cut out sheets of paper in different colors, shapes, and sizes.
- Drop the leaves in a cup, along with the magic markers, and drop the cup next to the tree branches.
- Have each guest pick a leaf, jot down something they’re grateful for, and hang the leaf from the branches of the tree.
Recommended Amazon Tools and Books
The following is a list of some good books and amazon tools on gratitude. These books are a great source of increasing knowledge and tools are great for use.
Just click the tool or book you wish to get and you will be redirected to the page form where you can access it.
- My Pocket Gratitude: Anytime Exercises for Awareness, Appreciation, and Joy Part of My Pocket (11 Books) | by Courtney E. Ackerman | Nov 5, 2019
- Appreciation of Liang-style Eight Diagrams Palm Boxing and Weapons Routines(Demonstrated by Zhang Quanliang) 2018 | TV Parental Guideline Rating: TV-PG | CC
- Gratitude for Happiness: How to exercise your gratitude muscles (Inspiration Series Book 1) Book 1 of 2: Inspiration Series | by Ged Cusack | Jul 6, 2017
- The Gratitude Journal: A Fresh New Start In 90 Days (Gratitude Journals With Prompts) by 21 Exercises | Dec 8, 2018
- The Life-Changing Power of Gratitude: 7 Simple Exercises that will Change Your Life for the Better. Includes a 3 Month Gratitude Journal. (Change your habits, change your life Book 6 of 8: Change your habits, change your life | by Marc Reklau | Dec 24, 2018
How do you practice gratitude?
The following are some ways of practicing gratitude:
- Don’t be selective: appreciate anything.
- Have an appreciation for the obstacles you face.
- Practice mindfulness.
- Hold a Note of Gratitude.
- Willingness to serve.
- Share themselves.
- Spend time with those you care about.
- Boost your contentment in certain aspects of your life.
Why is gratitude so powerful?
The gratitude is firmly and reliably correlated with greater pleasure in positive behavior studies.
Gratitude allows us to have more optimistic feelings, to appreciate pleasant times, to enhance wellness, to cope with challenges, and to create better ties.
How do you write down gratitude?
When you’re new to journaling gratitude, staring at a blank page may seem overwhelming.
To keep the thanks going, start thinking about those easy prompts. Talk of a moment where you’ve been grateful for everything a loved one has provided about you.
Name 3 dumb stuff the kids have done today.
How do I get more gratitude?
You can get more gratitude by appreciating every single thing in your life, practicing mindfulness, keeping a gratitude journal, volunteering in a charity, expressing yourself, spending time with your signi=ficant others, and practicing being happy always.
Does gratitude really work?
The research found that people who kept a journal of gratitude for 10 weeks indicated getting fewer health issues and spending more time completing workouts.
It has been seen that showing thanks to others achieves anything from strengthening interpersonal ties to growing pleasure and depressive symptoms.
Can gratitude change your life?
Gratitude can change your life because it makes you appreciate what you have, not what you don’t.
Gratitude will transform your life and it’s the single most strong source of motivation that every human will tap into if they only relax to pay attention to the pure simplicity and wonder of living.
This blog mentioned various gratitude exercises.
If you have any questions or queries regarding this blog, let us know through your comments in the comments section. We will be glad to assist you.
Side Note: I have tried and tested various products and services to help with my anxiety and depression. See my top recommendations here, as well as a full list of all products and services our team has tested for various mental health conditions and general wellness.
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