“ Gratitude unlocks the fullness of life.
It turns what we have into enough, and more.
It turns denial into acceptance, chaos to order, confusion to clarity.
It can turn a meal into a feast, a house into a home, a stranger into a friend.”
Melody Beattie
The importance of expressing our gratitude is something I keep returning to. I remember talking with a musical friend after a recording session. I’d been singing on an album of his. As we walked along a country road in the Australian bush, (countryside), we talked about our lives. And the one thing emerged from that conversation, a gift from my musical friend, was a quote that has stayed with me ever since: –
Gratitude is the key to abundance.
Since then, I have discovered that connecting with my gratitude is the way to more peace and happiness. It has helped me through many a low moment and enriched my life greatly.
So, how do we cultivate gratitude?
Research in the area of Positive Psychology has tested these gratitude interventions below and found them all to be effective in increasing happiness.
Some suggested ways to cultivate gratitude: –
- Gratitude Journal: (For two weeks,) each day write down several things you are truly grateful for and explain why in your own person journal. Aim to try this for two weeks initially then keep going as you feel the benefit. I adapted this exercise slightly. My sister and me sent each other an email every day for a year, with our three good things/ “gratitudes”. It felt good to share this act and it encouraged us both to pay attention to the things we were grateful for every day!
- Gratitude list: Make a list of all these things you are grateful for. Make it an ongoing list. Perhaps gleaned from your gratitude journal. Some other ideas around this list: –
- Top ten gratitude list: Put those things you feel most grateful for on a little card and keep it in your pocket or bag for challenging moments.
- Be inventive with your gratitudes and think outside the box. If we look hard enough, we can find a reason to feel grateful for any relationship – for example even when someone does us harm, as that person can help us to appreciate our own vulnerability.
- It is said that highly advanced forms of gratitude may increase the level of goodness in the world by inspiring positive acts in others and us.
- Savour: Take time to appreciate. The definition of savouring is to taste, enjoy or appreciate something completely by dwelling on it. Loyola University Psychologist, Fred Bryant has shown that savoring positive experiences can heighten your positive responses to them. A key to savoring is what Bryant calls “thanksgiving,” or expressing gratitude for the blessings that come your way, large and small.
- Gratitude letter: Identify someone in your life you truly value that has contributed to your life success in some way. This person can be a family member, friend, teacher, or another person who has touched you in a positive and significant way and whom you have not probably acknowledged in a heart felt manner. Write a letter to this person describing what they have done to influence your life and why. You might then just to choose to read it aloud to yourself or to a friend (especially if that person is no longer living), to mail it or deliver it in person.
“When we are no longer able to change a situation, we are challenged to change ourselves” Victor Frankl.
Thank-you. I am very grateful to be given this opportunity to share this with you!
Please have a look at my website to see information on my Counselling and Voice Dialogue Facilitation.
www.voicedialoguecounselling.com
References.
For more information on research around Happiness and Gratitude look at the very interesting work of Martin Seligman and Christopher Peterson in the area of Positive Psychology. The website of Seligman called authentic happiness is a great way to assess your own levels of happiness.
365 Ways to be Happier 