Practicing Intentional Gratitude
Last entry, we talked about the benefits of intentional gratitude. Maybe you were all ready to incorporate this into your routine but weren’t sure how to begin. This week I thought I would go over some common methods of practicing intentional gratitude
Start by choosing a quiet time of day where you can set aside a few moments to devote to your practice. Pick one (or more) of the following activities to give a try
Gratitude Journaling: Write down what you are grateful for. This can be small such as noticing the beauty of a flower or large such as receiving reassuring news about a medical concern. Initially you may struggle to identify what you are grateful for. Allow yourself to start small and build as your intentional gratitude muscle gets stronger.
Gratitude Container: Choose a container that is visually pleasing, or you can also have some fun decorating a container if you wish. Everyday write down at least one thing you are grateful for and put it in the container. Bonus: you can take a few notes out of the container and read them when you need a pick me up.
Gratitude Prompts: Select an item that serves as a visual reminder to stop and consider what you are grateful for in that moment. It can be a piece of jewelry, a small object that you carry, or something that you see during your normal routine.
Gratitude Mindfulness: Select a quiet place and find a comfortable position. Take a few moments to bring your attention to your current sensory experiences, what you can see, hear, touch, smell, and taste. This helps you in focusing and directing your attention. Now turn that attention towards reflecting on a few things that you are grateful for. Take a few more minutes to really experience the feeling of gratitude, letting it sink in and noticing any ways that your sense of peace, general outlook, or physical state responds to this exercise.
There are many additional ways to practice intentional gratitude. You can find suggestions with a simple internet search or create your own!
