Creating Gratitude in your Life.
Like anything else, gratitude requires practice and discipline. There are many ways you can incorporate the practice of gratitude into your life. You can begin with these simple practices that I use to develop my own sense of gratitude.
Open your Heart
Gratitude requires that you open your heart. Try this exercise: Close your eyes and gently bring your attention to the center of your chest - your heart center or heart chakra. Focus on the rising and falling of your chest as you breathe in and out. Think about the things in your life that bring you happiness and joy such as special people, your home, your garden, the birdsong, whatever it is that warms your heart. If you cannot think of anything specific then visualize a beautiful field of flowers or a smiling child. As you focus on these things, you may begin to feel warm and calm. You are now in a state of gratitude.
In learning the practice of gratitude, you do not need something to be grateful for, only the desire to feel grateful. You can learn gratitude by thinking of things for which you are thankful for, and eventually move into the awareness that just being and experiencing life is enough. Then you are projecting gratitude and love from an open heart each moment.
Centering in Gratitude
Begin by setting aside quiet moments of reflection. This is a time to quiet the mind of all its’ “to do” lists and endless chatter. View it as a search mission. Examine your day and seek out all the things for which you are grateful. Move beyond the material blessings and look at your relationships, the splendor in nature, the way in which music moves your soul. Move even deeper and you will find that even your challenges have made you stronger.
Keep a Journal
Use a journal to express your deepest thoughts and moments of gratitude. Writing truly brings things to the surface and allows you the privacy and intimacy of a quiet, non-judgmental listener. This will be a place you can turn to when you feel troubled or agitated. By reading the words you have written, you will be able to re-open your heart.
Use Positive Affirmations
Create affirmations that will help remind you to focus on gratitude. For example:
- I turn my thoughts to all the gifts my life brings me.
- I appreciate and am grateful for my health, my family, and my friends, the earth and its creatures, and the beauty in each day.
- My life is filled with abundance and I am blessed.
Another way to express gratitude to yourself and to others might be to write a thank you note to someone for sharing in your life. Appreciating other people brings you and those around you joy.
Nurturing the Right Mind Set
Spend some time focusing on your attitude. Observe your feelings as they make themselves known to you. Are you feeling drained, irritable, or just plain frustrated? Imagine how you might be able to change the moment by using an attitude of patience and open heartedness toward yourself and others. Then try gratitude.
Focus on Gratitude
The quality of your life is a result of what you focus on. The practice of focusing on all that you “have” amplifies and enriches the experience of everyday living. Focusing acts like a magnet; you attract those things on which you place your focus on. By focusing on things that you are grateful for, you give those aspects of your life more power.
May your world begin to feel more full and alive with gratitude.
