Yesterday’s meditation from Oprah and Deepak’s latest free 21-Day meditation series inspired me to write this post. I love their meditations, especially on the topic of gratitude.
I spend part of almost every day thinking about how gratitude impacts my life, reading about gratitude and its benefits, or savoring and capturing my gratitudes.
Do you have a regular gratitude practice – journal or otherwise? If not, research shows you are missing on out on a plethora of benefits!
Here are a just a few methods I have enjoyed using over the years. Match your practice to your personality – for me, switching up my methods keeps my practice going strong.
- Gratitude journal – write 3 a day each morning or evening.
- Penny in the jar – simply dropping a penny in a jar for every gratitude I took the time to savor that day – fun to see the pennies pile up – you will feel rich inside and out!
- Tiny strips of paper in a jar – same idea as above, but fun to read later.
- Gratitude chain – similar to a Christmas tree chain except I write a gratitude on each ring and watch my chain grow.
- I also love doodling one to three-word gratitude descriptions in all sorts of configurations – up, down and all around – with glitter pens or colored pencils in a 6 x 8, 30 page sketch pad I carry around with me. Using glitter pens on heavy sketch paper delights me, and creates a book of sorts for me to review whenever I have a quiet moment, or life seems a bit much! It’s colorful, slightly artsy and always makes me smile.
- Gratitude letter – 300 words of detailed thanks to someone in your life, who is special to you but you may not have taken the time to let them know – I love this method – good for everyone’s soul.
- Write a simple, brief, and heartfelt email, text, message, card, etc. at least once a week thanking or complimenting someone one whose actions have touched your life and made it better. You can write to a friend, family, colleague, waitress, barista, bartender, company or customer service representative – get creative!
No matter the method you use, always remember to savor your gratitudes, it is the savoring that changes your brain chemistry and lets your entire body benefit from the practice. Over time, you will feel a positive difference in your outlook and your life.
You can read more about gratitude, its benefits, and ideas for capturing its goodness by entering the word “gratitude” or “savor” in the search bar on the right.
“Your life is your once in a lifetime opportunity; what you do with it is up to you.”
Patrice K. Robson