Expressing gratitude has many potentially life-changing benefits. It just makes so much sense to make it a habit and make gratitude a mindset. So, how do you practice gratitude on a daily basis? You simply learn to be mindful of your blessing and happy moments every day, and keep your heart brimming with joy and inner peace. These basic gratitude exercises will help make gratitude a mindset and make it a part of your daily routine.
1. Start A Gratitude Journal
Journaling is one of the simplest ways to practice gratitude consistently. Just record 3– 5 things you are grateful for, which happened that day, in the past several days or that week. It could be praise from your boss, a brilliantly warm, sunny day, or even a friendly cashier at the grocery store.
Write them down and reflect on how thankful you are for the things that make your life so much brighter.
The purpose of journaling is to help you focus and remember the positive things in your life and how blessed you are.
There is no fixed rule for how much you should journal. Some people prefer to do it every day before going to bed (Research has found that this promotes quality sleep!). Other people journal 2-3 days a week or once weekly. Ideally, the minimum should be once a week to keep the momentum going and your mind filled with gratitude.
2. Gratitude Prompts
This is the best exercise to kick-start your gratitude practice. Gratitude prompts are simple statements that you complete. Therefore save them on your phone or PC and go through them every day.
These prompts are;
- I’m grateful for three things I see…
- I’m grateful for three things I hear…
- I’m grateful for three things I smell…
- I’m grateful for three things around me right now
- I’m grateful for these three blue things…
- I’m grateful for these three friends…
- I’m grateful for these three family members
- I’m grateful for these three things in my home…
This exercise is designed to heighten your awareness about things we often take for granted. The possibilities are endless! This is a key part to make gratitude a mindset
3. The Gratitude Jar
This amazingly simple exercise will have a profound impact on your optimism. All you need is a jar, a ribbon and whatever you have to decorate your gratitude jar with.
Decorate the jar with glitter, stickers or whatever else you would like and finish by tying a pretty ribbon around the neck.
At the end of each day, think of three things you are grateful for, no matter how small, and write them down on a small piece of paper then place it in the jar.
As the jar fills up, you will have a diverse collection of things you are grateful for, from the mother’s day card your child made for you at school, a warm get-together with close friends or your recent promotion at work.
Above all, reading your notes from time to time will make you realize how much you have to be grateful for and how abundant your life is.
4. Grateful Reflection
Mindfulness is important for enhancing gratitude and developing self-awareness. Gratitude reflection is a simple meditation that helps you remain mindful and grounded in the present, which strengthens feelings of gratitude.
- Sit in a relaxed position and breathe deeply several times.
- Inhale deeply through your nose and exhale through your mouth.
- Bring your awareness to your loved ones and reflect upon them for a few moments, the joy they bring to you and how blessed you are to have them in your life.
- Let their faces pass before you one by one and say to yourself, “I am grateful for these people.”
- Continue to focus on the faces of your loved ones and repeating the phrase.
- When you feel ready, take a few deep breaths and open your eyes.
You can repeat the same exercise and reflect on different things each time. The, reflect on yourself and your unique qualities and your good health. You can reflect on things in the room around you, nature or life as a whole.
As you can see, to make gratitude a mindset is super-easy to develop. All it requires is some time, the intention and an open mind. Enjoy practicing these exercises regularly and in the space of a few weeks, it’s almost guaranteed that your whole outlook will begin to change.
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