Given the tremendous benefits of being grateful, it is worth figuring out more ways we can practice gratitude. Doing the same exercise every week may work just fine, but why not see if we can incorporate additional practices, with the objective of walking around every day seeing the beauty and appreciating the world around you.
Here are some suggestions from Sonja Lyubomirsky’s book, The How of Happiness, on how to count your blessings:
1. Keep a gratitude journal weekly. Some people prefer to do this as a daily exercise, but for others this may feel like a chore so go with your own feelings.
2. Meditate or contemplate for a few minutes on what you are grateful for.
3. Pick one thing every day that you normally take for granted and spend a few minutes appreciating it. It might be your toaster, tea kettle or toothbrush.
4. Swap an ungrateful thought for a grateful one. E.g.: John forgot to make my tea, but he is usually so considerate.
5. Share your gratitude list or blessings with a partner or friend on a regular basis.
6. Show off your favorite painting, your niece, your new shirt to someone else and you will see the ordinary details of your life through someone else’s eyes. This not only helps you appreciate what you have, but also helps you appreciate that person.
7. Write a note or call someone and tell them how much you appreciate them and why.
8. Vary your practice of gratitude to keep it fresh.
Homework:
Experiment with your practice of gratitude by trying one or two of the suggestions above this week. Notice the results and how you feel and write about that in your online journal.
10 Minute Option:
The same as above. It takes very little time to practice gratitude but the benefits are enormous!
Enjoy!
Talane
