Coping skills, Education

How To Practice GRATITUDE

Photo by Max Garaev on

Katie Donahoo

Gratitude is the practice of feeling and expressing appreciation for the good things in our lives. It can be a powerful tool for improving our well-being and building stronger relationships with others. Here are some ways to practice gratitude on a daily basis:

  1. Keep a gratitude journal: Each day, take a few minutes to write down three things you are grateful for. These can be big or small, serious or silly. The act of writing them down can help you focus on the positive aspects of your life and cultivate a more grateful mindset.
  2. Share your gratitude with others: Whether it’s through a simple “thank you” or a heartfelt note, expressing your appreciation to others can help strengthen your relationships and make you feel more connected to the people around you.
  3. Practice mindfulness: Gratitude is often easier to cultivate when we are present in the moment and paying attention to our surroundings. Taking a few minutes each day to focus on your breath and the present moment can help you become more aware of the good things in your life.
  4. Help others: One of the easiest ways to feel grateful is to do something kind for someone else. Whether it’s volunteering your time, donating to a charity, or simply performing a small act of kindness for a friend or stranger, helping others can bring a sense of joy and fulfillment that can help you feel more grateful for your own blessings.
  5. Look for the good in difficult situations: It’s natural to focus on the negative aspects of a challenging situation, but try to look for the silver lining. What can you learn from the experience? Is there something positive that has come out of it? Taking a moment to consider the positive aspects of a difficult situation can help you cultivate a more grateful mindset.
  6. Reflect on your blessings: Take some time each day to think about the things in your life that you are grateful for. These could be material possessions, experiences, or even intangible things like your health or relationships. Reflecting on these blessings can help you appreciate the good things in your life and feel more grateful overall.
  7. Be thankful for the small things: It’s easy to take the little things for granted, but taking the time to appreciate the small pleasures in life can help you cultivate a sense of gratitude. This could be something as simple as a warm cup of coffee on a cold morning or a beautiful sunset.
  8. Practice gratitude regularly: Gratitude is like a muscle – the more you use it, the stronger it becomes. Make it a habit to express your gratitude on a daily basis, and over time you will find it becomes easier to feel and express appreciation for the good things in your life.
  9. Surround yourself with grateful people: The people we spend time with can have a big influence on our attitudes and behaviors. Surrounding yourself with grateful people can help you cultivate a more grateful mindset and make it easier to express appreciation for the good things in your life.
  10. Express gratitude in difficult times: It can be especially hard to feel grateful when you’re going through a tough time, but expressing gratitude can actually help you feel better. Even if you don’t feel particularly thankful in the moment, taking a few minutes to focus on the things you are grateful for can help shift your mindset and bring a sense of perspective.

In conclusion, gratitude is a powerful practice that can have a positive impact on our well-being and relationships. By incorporating some of these techniques into your daily routine, you can cultivate a more grateful mindset and experience the many benefits of expressing appreciation for the good things in your life.

Guided Imagery

Guided Gratitude …

Photo by Dids on

Katie Donahoo

Sit back in your chair, take a deep breath in and out while let your muscles relax. Remove the tongue from the roof of your mouth, and take a moment to visualize with me……

Think about the people you love. Your spouse, your children, your parents. See their faces in front of you. Picture those who may not be related you but whom you love like family. A friend, a neighbor, a colleague. Feel your heart soften as you think of these loved ones. 

Picture the non-human loves in your life; a dog, a cat, a bunny, a reptile. Allow yourself to smile as you picture their face. 

Remember the last time someone gave you a heart felt thank you. Words of gratitude or appreciation. A card or a gift. Remember the gratitude you felt in that moment as you were recognized for your efforts.

Visualize the last time you received a warm hug. Who was it from? Feel the gentle but firm squeeze as you think about it. Imagine the smell you inhaled as you returned this person’s hug. The relaxation as you exhaled just before stepping back.

Let you mind keep wander to all the latest comforts you may have forgotten to enjoy. The hot coffee you sip in the mornings. The peaceful silence on the drive to work. The way your breath can been seen in the crisp morning air.

Image the release you feel when removing your shoes at the end of the day. The feeling of laying in your bed as you settle down for the night. 

Notice how your body fills with gratefulness for these big and small things. It’s warmth and love and comfort rising within you. Bathe in the richness of this feelings. Allow it to consume you. 

Consider for a moment what life would be like if you took small moments like these and enjoyed them while they were happening. Gratitude in the moment rather than an after thought. Intentional gratefulness daily. 

As your awareness returns to the present remember this feeling. The warmth, the peace, the contentedness. This is where happiness lies. In the folds of the mundane and the background of the boring. Hiding in plain sight just waiting for you to see it. 

Happy Thanksgiving Readers