Apr 1

Apr 1 How to Cultivate A Gratitude Practice

Hi, I'm Liz Moser, a Mayo Clinic and National Board Certified Health and Wellness Coach.

In my vlog, My Happiness Hack, I explored Sonja Lyubomirsky's research on the habits of happy people. What makes us happy? Well, if you are thinking of a sports car, a larger home, or a beach vacation, you are wrong. The number one essential habit that cultivates a happy life is:

A Gratitude Practice

That’s right, positive psychology research reveals that gratitude is strongly and consistently associated with greater happiness. A gratitude practice helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.

No surprise that people who self-report as happier than most other people are more appreciative and grateful for their life circumstances. You can’t experience gratitude while also feeling anxious or stressed. That phenomenon is called ‘reciprocal inhibition’ and it’s a fundamental principle of psychology meaning you can’t feel two opposing emotions at once.

Therefore, when you notice you’re feeling stressed or anxious, pull out one of your gratitude tools from your gratitude practice. Oh no, you don’t have a gratitude practice?! Don’t worry. I'm about to give you a few good ideas!

1- Write a letter of gratitude to a person you’ve never properly thanked or write a thank you note. No time to write, then mentally thank the person.

2- Express gratitude to others with a compliment or by doing something nice for them, just because.

3- Count your blessings – I suggest reflecting on the blessings of your day as you drift off to sleep.

4- Meditate or focus on something that makes you happy or someone you love.

5- Think about three things you’re grateful for and perhaps write them down in a gratitude journal.

6- Try my five senses of gratitude practice. Take a breath and go through your five senses, thinking of something you're grateful for that you are experiencing right now because of your five senses. So, at this moment what are you grateful for that you are feeling, seeing, tasting, hearing, and smelling?

7- Gently close your eyes or un- focus your gaze and imagine a friend, loved one, or even the stranger who bagged your groceries, getting exactly what they want. Revel in their happiness and laughter. Reflect on how that makes you feel.

8- You can remember a gratitude from the past: bringing up positive, happy memories. A gratitude in the present, noticing and relishing current positive events or gratitude in the future by cultivating optimism and hope.

And lastly,

9- Pause in the present, notice, and then take in moments of gratitude: For instance, ‘Wow, the sun feels fantastic after a long winter. Isn’t that eagle soaring majestically? Isn’t it amazing my body can bend like that in a yoga pose?’

My current gratitude practice:

Every morning I write down three things I’m grateful for, and every evening in the same journal, I write down three blessings of the day. For instance, my partner and I took a lovely walk, yoga class was the bomb, or one of my clients made a breakthrough. I’ve consistently been writing in my gratitude journal for over three years.

I also repeat a small mantra before meals, giving thanks to the earth that provided the food and giving thanks to the food for giving its life to nourish me. Yep, I do that three times a day!

Positive psychology research reveals that gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.

Thanks to ‘reciprocal inhibition,’ we can’t simultaneously be stressed and grateful. Therefore, I’d suggest trying out several of the practices I mentioned and see what seems to be a good fit for you. Just like any new habit, it might feel somewhat forced in the beginning; however, research shows that eventually, you will increase your happiness and overall life satisfaction. So, keep going, don’t give up!

I’m Liz Moser, a Mayo Clinic and National Board Certified Health and Wellness Coach, and thank you for reading this blog about how to create a gratitude practice. If you have any questions about this blog, about health and wellness, or wellness coaching with me, please reach out via my website at lizmosercoaching.com