This worksheet teaches a three-step way to deepen gratitude. First, say what you are grateful for. Second, list three or more reasons why. Third, describe the feeling that gratitude brings up in you. It includes a worked example, a prompt to write three things you are grateful for in each of family, work, relationships and friendships, money, spirituality, home and yourself, a “tour guide in your own city” exercise, and a daily gratitude ritual page: three things a day, five reasons why, and the feeling for each. The worksheet is written in a spiritual voice that talks about the Universe and manifesting; the three-step practice works whether or not that framing fits you.
Looking for a list organized by area of life instead? See Gratitude Worksheet 2.
A note from Sean
I like to keep a top ten list of moments I easily feel grateful for: times of connection, things I feel a wholesome pride about, moments in meditation. Calling one to mind near the start of a sit helps the mind concentrate. Gratitude is one way we reach a sense of well-being, and that is what lets the nervous system settle.
Try this today. Pick one thing you are grateful for. Write down three reasons why, the way the worksheet asks. Then close your eyes, or lower your gaze, and find where the feeling lives in your body. Maybe the chest, the throat, the face. Stay with it for three slow breaths.
Keep going: Gratitude and Gladness by Sean Fargo and Gratitude Exercises and Activities.
This suits anyone who wants to feel more of what is already good. If you are grieving, or gratitude feels forced right now, go gently. Stop when you need to.
