“In ordinary life, we hardly realize that we receive a great deal more than we give and that it is only with gratitude that life becomes rich.” — Dietrich Bonhoeffer
Now that you know the power of gratefulness, let’s talk about how you can cultivate more of it in your life.
After all, it’s one thing to talk about gratitude. It’s something else altogether to start practising it.
Thankfully, there are a number of specific, proven practices that lead directly to more gratefulness.
Practice Keeping a Gratitude Journal
Keeping a gratitude journal is a simple practice with profound effects. By regularly writing down things that you are grateful for, you keep yourself in a highly grateful state.
Try to write down at least three things you’re grateful for each day. You could this first thing in the morning, at your lunch break, right before you go to bed, or at any other time that’s convenient.
When you’re writing in your journal, avoid overcomplicating it. Write down anything and everything that you’re grateful for:
● Your morning cup of coffee
● Holding your daughter’s hand
● Your coworker who makes you laugh
● Your car
● A beautiful sunrise
● Having a home
● Friendly, welcoming neighbours
● The smell of fresh-cut grass
The goal with your gratitude journal is to be in the habit of constantly noticing things you can be grateful for.
You want to constantly notice the good things in your life, even if those things seem relatively small and insignificant.
If the thought of writing in a gratitude journal every day seems like too much, write in it once every few days or once a week. Simply try to make it a habit. The more you get into a habit of being grateful, the easier it will be to constantly be grateful.
Practice Reciting Gratitude Affirmations
Gratitude affirmations work in two ways. First, you affirm that you’re grateful for things that you have already received. So, for example, you might say something like:
I’m so grateful for all the blessings I’ve received this week. I’m grateful for my new job. I’m grateful for my friendships. I’m grateful for my children. I’m grateful for the delicious meal I ate last night. I’m grateful for the good night’s sleep I got. I’m grateful for this wonderful cup of tea I’m drinking.
These affirmations help you take notice of and be grateful for what you’ve already received. They help you count your blessings so that you’re not ungrateful or discontent.
In addition to affirmations for blessings already received, also consider doing affirmations for things you’re going to receive.
By being grateful in advance, you allow yourself to receive things with open hands and you maintain a high state of gratitude.
Also, being grateful in advance attracts more good things into your life, which gives you more to be grateful for.
A “future” gratitude affirmation might look like:
I am grateful for the many blessings that are coming my way today, tomorrow, and every other day in the future. I receive them with open hands. I’m grateful for the physical and spiritual blessings. I’m grateful for the friendships I’ll enjoy and the food I’ll eat. I’m grateful for the money I’ll receive and the way that I’ll be able to use it to achieve much good. I’m grateful for all the good things that are in store for me.
Gratefulness both for blessings already received and blessings you will receive puts you in a constant state of gratefulness.
Roy Clayton
