Both spiritual traditions that nourish me remind us to practice gratitude always. They recognize that it’s not always easy, but it’s good for us, body, mind, and soul.
The Bible says, “Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.” (1 Thessalonians 5:16–18 NIV)
Buddhist mind training (lojong) slogan #13 is “be grateful to everyone.”
Really? Gratitude in ALL circumstances? Even when you’re feeling crappy and can’t pay the bills and your spouse is being bratty? Be grateful to EVERYONE? Even the in-law you can’t stand and the politicians who are raising your blood pressure?
Yep.
Research shows that practicing gratitude may reduce depression, lessen anxiety, support heart health, relieve stress, and improve sleep.
Challenging circumstances and people can help us learn new skills and develop strength, resilience, and compassion.
Many years ago, I was feeling sorry for my daughter – and, let’s face it, for myself. “I’m sorry you had to grow up with a mom with disabilities,” I said. She replied, “living with disabilities has made you who you are, and I like you.” Wise girl, lucky mom.
Here are a few ways to practice gratitude:
- Pause and notice. Every time you thank someone automatically, take a moment, slow down, and let the feeling of gratitude sink into your body. Dwell there for three breaths.
- Redirect your thoughts. When you notice yourself getting frustrated or thinking negatively about something, redirect your thoughts by finding something in the situation for which to be grateful.
- Write it down. Take time every day as you wake up or go to bed (or both) to list your blessings. You can write them down in a journal or think or say them.
- Share your gratitude. Tell a friend about something that went well or write a short thank you note or email.
Practicing gratitude helps you have a positive attitude, even when life is difficult. There is a kernel of blessing in every circumstance. Identifying it builds mental skill, emotional strength, and spiritual fortitude.
In your journal:
- Write about a challenging situation that has brought you unexpected gifts.
- How have your challenges made you who you are?
- Write a thank you message to a challenging person from your past.