What is Gratitude?
“Gratitude is the expression of appreciation for what one has. It is a recognition of value independent of monetary worth.”
Implementing gratitude into your day-to-day life can rejuvenate, make you healthier, more tranquil, more content with your life, lead to better performance in work and life, and add more focus to your personal intentions.
I would like you to think about one or two things in which you feel tremendous gratitude toward (e.g. family time, good health, clean water, safety, freedom, great breakfast, etc.). You are welcome to share in the comment section (if you are comfortable), on a piece of paper, or jot it down in your journal in the privacy of your environment.
What changes can I make in my life by practicing gratitude every day?
People who practice gratitude on a daily basis recognize and reflect upon things they are thankful for. Some people have shared that they feel more compassionate, kind, energetic, and at peace. They feel more alive daily since they have implemented practicing gratitude in their lives. Being grateful does not mean having extravagant things, but being thankful for something as simple as a cup of water. I will share three examples of gratitude I have implemented in my life, and shared with my clients and people in my circle/tribe.
Three Ways to Practice Gratitude
Journaling for Morning and Evening Gratitude
When you wake up first thing in the morning, jot down the date and time, and then write three (3) things that you are grateful for. It can be anything (e.g., your bed, your energy, your smile, your challenges, etc.). After you have jotted down the three items you are grateful for; jot down a goal or two for the day (e.g. stay focused at work, be kind to yourself, call a relative or friend, etc.). This is an option: Something you want to change or work on that day. Review your morning gratitude in the evening and check them off the goal or goals. If you did not complete the goal or goals that day, just move it to the next day.
Date: 07 November 2021
Time: 4:00 AM
Subject: Morning Gratitude
- Woke up at 4:00 AM.
- Fresh, warm sheets on my bed.
Goal: Drink tea instead of coffee/soda.
Something you want to change or work on: Develop a workout routine.
Before going to bed jot down the date and time and then write three (3) things you are grateful for. It can be as simple (e.g., read a book, take breaks to re-energize, your parents, clean house, someone who cooked for you, etc.). After you have jotted down the three items you are grateful for; jot down a goal or two for the evening (e.g., pray, rest, sleep 7 to 8 hours, etc.). This is an option: Something you want to change or work on that day for the night. Review your evening gratitude in the morning and check them off the goal or goals. If you did not complete the goal or goals that day just move it to the next day.
Date: 07 November 2021
Time: 10:00 PM
Subject: Evening Gratitude
- Had lunch with my parents during my lunch break.
- San Diego weather.
- Paying for someone’s groceries at the store today.
Goal: Receive a restful sleep.
Something you want to change or work on: Do not overthink about your day and focus on your sleep while listening to meditation music.
The Joy of Gratitude Jar
Purchase a small clear glass or plastic jar (does not have to be fancy; it can be very inexpensive). You are welcome to decorate the jar. Jot down each day what you are grateful for. You may use a different colored post-it or piece of paper. You can open the jar in six months or in one year (your discretion).
Some topics you can be grateful for:
- What made you happy that day?
- What did you accomplish that day?
- What made you proud of yourself?
- What made you smile?
- What challenges did you overcome?
- Who made your day?
- Did you help someone?
I have implemented gratitude meditation after every workout I complete. I have implemented a five-minute gratitude meditation routine. It can be as simple as playing meditation music for five minutes and thinking about all the amazing things that you have in your life (e.g., opportunities, health, pray or request an act of supplication (“duas”) for your family, friends, and people around the world).
Remember to focus on what is important, and be grateful for everything in your life. All it takes is a single moment to change everything we take for granted.