This is the time of the year to be thankful. Science proves that gratitude has multiple benefits so we are better off practicing gratitude year-round. Gratitude makes us healthier, happier and more resilient. Gratitude enhances empathy and reduces aggression. Grateful people sleep better and have better self-esteem. And finally, being grateful for other people’s contributions and letting them know that, is always well-received and can lead to new relationships and opportunities.
Here are four practical ways to practice gratitude in everyday life:
Finding gratitude while doing chores
Chores are something that you never quite catch up with. There is always more to be done tomorrow. And that is frustrating to many of us. But realizing there is always laundry to be washed, meals to be made, and cleaning to be done can also be liberating. Rather than trying to get over with it as quickly as possible why not try to enjoy it? Monks call cleaning meditation and we can too.
Thankfulness during mealtimes
Being thankful for the food on your table is part of many different traditions. Our kids’ school has blessings before mealtimes. Their snacktime blessing goes something like this:
Blessings on the blossoms
Blessings on the roots
Blessings on the leaves and stems
And blessings on the fruit
This is a new habit for me but I’ve noticed that if I light up a candle, stop for a moment and just silently acknowledge the food on my plate, and then proceed to eat the meal without distractions (i.e. scrolling on phone) it makes even a lonely lunch more enjoyable and satisfying. If the sun is out I will try to enjoy my lunch outside (again, the key here is no scrolling on the phone!).
Listing three things you’re grateful for at the end of the day
For years I have listed three things I’m grateful for every day just before I go to sleep. Sometimes I do it while lying next to my kids if they ask me to stay for a moment. Sometimes just one thing pops to my mind, other nights I feel like finding a pen and paper because the list just keeps going!
Writing these down, as is usually recommended, would probably be even better but I find just the thoughts hugely beneficial. I started this practice when my children were very young and I did not have the time or energy to write things down.
Trying to find gratitude in adversity or when things simply don’t go your way
To most of us, it is easier to be grateful when things are great. Finding gratitude in a bad situation is hard but even more powerful. These are the moments that can truly change the way we see the world.
It can be little things like we get a parking ticket and instead of being frustrated about it we can think “well, this provides extra funding to my city.” When someone yells at us at traffic lights instead of getting dragged into their mood we can think "this person must be going through a lot". Even when we lose a loved one we can be thankful for the moments we got to share with them.
“Be thankful for what you have; you'll end up having more.
If you concentrate on what you don't have, you will never, ever have enough.”
― Oprah Winfrey