Most of us have learned that it’s good to be grateful, and intuitively, we understand this to be true. When we are grateful for the blessings in our lives, we tend to feel happy and content with the world as it is. In these glimpses of appreciation, many people find that their mood, their relationships, and their experience of life feel brighter.
While all of this we sense to be true, we don’t always experience alignment with this understanding. Sometimes, the power of gratitude is hidden beneath the veil of a mind that is caught up in thoughts and beliefs that run contrary to gratitude.
As we learn more about why gratitude matters, and how to practice it (by listening to a meditation on gratitude, for instance), we may find it easier to return to that place of appreciation more often.
Why does gratitude matter? From a contemplative point of view, gratitude is a shift in mindset and perception that tunes us in to the abundance, beauty, and love that many traditions see at the core of things. As we begin to question conditioned beliefs that have us viewing the world from a place of fear or lack, we make room for a perspective rooted in acceptance. This shift can help us witness the events in our lives, even challenging ones, with a little more space for understanding and growth.
Researchers have also begun to study the benefits of gratitude that contemplative traditions have described for centuries. A UCLA Newsroom opinion piece by yoga teacher Joan Moran cites UCLA’s Mindfulness Awareness Research Center as saying that a gratitude habit supports the brain and well-being; it is an essay rather than a study, so we hold that claim lightly. A small brain-imaging study (“Effects of gratitude meditation on neural network functional connectivity and brain-heart coupling”) compared a gratitude exercise with a resentment exercise. Its authors suggest that gratitude meditation may be a means of improving emotion regulation and self-motivation, though one small study is a starting point rather than proof.
Science aside, we might find ourselves underestimating this simple practice, or we might find that others are skeptical of it. The shift is subtle at first, and over time many people notice appreciation affecting them individually, socially, and culturally in ways they did not predict. Let’s explore some of the benefits people report, in the layers of change gratitude can reach.
1. Individual level
Gratitude practices can enrich our personal lives in a variety of ways. As we shift our perception of the world around us, many people notice a rise in wellbeing. More specifically, people report that gratitude may:
- Increase happiness and contentment
- Improve self-esteem and self-compassion
- Improve mental and emotional resilience
- Decrease stress and anxiety
- Increase present-moment awareness
- Enhance our spirituality
- Increase patience
- Enhance physical wellbeing
- Improve sleep
2. Social level
The benefits of practicing and expressing gratitude can extend beyond our individual selves. On a social level, this work may:
- Heighten our appreciation for those around us
- Improve our relationships
- Increase pro-social behaviour
- Enhance balance and communication amongst individuals
3. Cultural level
Social effects can eventually widen into cultural ones. As we practice gratitude within ourselves and in smaller social groups, the way we communicate may shift, and with it the way we function together. Culturally, gratitude practice may:
- Enhance understanding amongst various groups
- Increase compassion and connection
- Encourage collaboration
There is no telling exactly how gratitude will shift our human collective over time, but as more of us take up this practice, the effects may be ones based in compassion and appreciation. By beginning within, we may find that gratitude practice extends outward to the people we come into contact with.
Cultivating Gratitude
On one hand, cultivating gratitude authentically can take time. We do not shift our perceptions overnight. On the other hand, gratitude practice is something we can only ever explore in the present moment. Each instant is an opportunity to see where we can become more appreciative of what we have around us. We can cultivate gratitude through a variety of practices, including the following:
1. Keep a gratitude journal.
A gratitude journal can help you to shift your perception of the world around you by encouraging you to open your heart and mind to the abundance that already exists. In your journal, start by listing ten things you have to be grateful for in the present moment – big or small. Then, see if you can add another ten – and another ten. As you look further into the abundance and blessings that exist on multiple levels in your life, you may start to notice a greater appreciation for what you have. Consider this a written meditation for gratitude.
2. Take a walk in nature.
The natural world is an effortless place to reconnect with the beauty and grace of the world as it is. You might take a walk in nature and tune into all five senses, seeing if you can feel more connected to the elements that surround you. Noticing the air that fills you, the earth beneath your feet, and the vitality reflected back to you.
3. Write a letter of appreciation to a loved one.
Expressing gratitude directly can deepen our sense of what it means. You might write a letter to someone you love, letting them know the reasons you are grateful for them. Deliver it in whichever way makes most sense, and then notice what rises within yourself and, if you are there, within the person receiving it.
Mindfulness Exercises for Gratitude
In addition to the mindful efforts listed above, there are many mindfulness exercises online that can support a gratitude practice. By being guided through talks, guided meditations, and worksheets, we explore new ways of noticing the good around us.
Gratitude and Generosity – with Tara Brach
You can learn more about gratitude and reasons for practicing it from this talk by Tara Brach. In this meditation on gratitude, Brach explores how gratitude can support our experience of happiness and presence and our capacity for generosity.
Gratitude Tree
A mindfulness exercise for kids and adults alike, this activity encourages us to return to a childlike wonder and appreciation for life, with an element of creativity and play. Gratitude practices for kids are one way to support the young people in our lives.
Strengths Exploration
As we consciously explore our strengths, we gain a greater appreciation for who we are and what we have to offer. This exercise is great for teenagers and adults, and encourages us to take a closer look at the strengths we embody and how we might use them further. As we celebrate our strengths, we may find more ways to use them personally, professionally, and in our relationships.
Gratitude – with Gil Fronsdal
This 5-minute meditation on gratitude by Gil Fronsdal is an invitation to open our senses to the simple things we have to be grateful for, from our senses to the space we occupy. As an alternative to the breath anchor we often return to when the mind wanders in meditation, we are invited to come back to a sense of gratitude to reconnect with the present moment.
Gratitude Journal Prompts
While we can keep a gratitude journal on our own accord, we can also use gratitude meditation worksheets to prompt our writing. We might begin with, ‘The best part about today was…’ or ‘A valuable lesson I learned was…’ in our exploration.
Through meditations on gratitude and a variety of other exercises, we can encourage a shift in perception toward appreciation. Starting from where we are right now, we can open our eyes and heart, in this very moment, and give thanks for what is around and within us.
