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10 Ways to Become More Grateful

Shared with kind permission from Greater Good magazine . 

As we celebrate Thanksgiving, take a moment to learn from Robert Emmons as he offers us his everyday tips for living a life of gratitude.

 

 

1. Keep a Gratitude Journal. 

sunglasses_book_on_table_with_straw_hat_wicker_bag_rattan_fan_on_bamboo_bench_in_beach_suite_veranda_looking_out_jetty_thatched_roof_and_elang

Establish a daily practice in which you remind yourself of the gifts, grace, benefits, and good things you enjoy. Setting aside time on a daily basis to recall moments of gratitude associated with ordinary events, your personal attributes, or valued people in your life gives you the potential to interweave a sustainable life theme of gratefulness.

 

2. Remember the Bad. 

Bawah-reserve-medium-res-1741 Wellbeing Lisa Beach Sunrise movement

To be grateful in your current state, it is helpful to remember the hard times that you once experienced. When you remember how difficult life used to be and how far you have come, you set up an explicit contrast in your mind, and this contrast is fertile ground for gratefulness.

 

3. Ask Yourself Three Questions. 

blonde_woman_white_black_dress_standing_on_beach_at_sunrise_from_distance_muerba_background (2)

Utilize the meditation technique known as Naikan, which involves reflecting on three questions: “What have I received from __?”, “What have I given to __?”, and “What troubles and difficulty have I caused?”

 

4. Learn Prayers of Gratitude. 

aura_male_staff_smiling_grasping_two_hands_together_greeting_guest

In many spiritual traditions, prayers of gratitude are considered to be the most powerful form of prayer, because through these prayers people recognize the ultimate source of all they are and all they will ever be.

 

5. Come to Your Senses. 

woman_wicker_bag_hand_touching_rope_banister_on_wooden_pathway  (2)

Through our senses—the ability to touch, see, smell, taste, and hear—we gain an appreciation of what it means to be human and of what an incredible miracle it is to be alive. Seen through the lens of gratitude, the human body is not only a miraculous construction, but also a gift.

 

6. Use Visual Reminders. 

blonde_woman_instructor_correcting_smiling_asian_woman_yoga_pose_beside_white_rattan_chair_aura_pavilion

Because the two primary obstacles to gratefulness are forgetfulness and a lack of mindful awareness, visual reminders can serve as cues to trigger thoughts of gratitude. Often times, the best visual reminders are other people.

 

7. Make a Vow to Practice Gratitude. 

asian_girl_black_robe_on_arm_chair_reading_book_in_overwater_suite_blurred_lagoon_view

Research shows that making an oath to perform a behavior increases the likelihood that the action will be executed. Therefore, write your own gratitude vow, which could be as simple as “I vow to count my blessings each day,” and post it somewhere where you will be reminded of it every day.

 

8. Watch your Language. 

1.1.2 Thank You Note Digital - Turtle

Grateful people have a particular linguistic style that uses the language of gifts, givers, blessings, blessed, fortune, fortunate, and abundance. In gratitude, you should not focus on how inherently good you are, but rather on the inherently good things that others have done on your behalf.

 

9. Go Through the Motions. 

white_couple_smiling_looking_each_other_in_wooden_boat

If you go through grateful motions, the emotion of gratitude should be triggered. Grateful motions include smiling, saying thank you, and writing letters of gratitude.

 

10. Think Outside the Box. 

girl_lying_on_wooden_jetty_hands_on_straw_hat_view_out_sanggah

If you want to make the most out of opportunities to flex your gratitude muscles, you must creatively look for new situations and circumstances in which to feel grateful.

 

bawah-Thanksgiving2019-EDM-HERO-1

 

START YOUR JOURNEY TO WELLBEING

 

 

 

 

 

 

 

 

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