Gratitude, Scmattitude! 
How often do you give gratitude for the things in your life, small or big? For most people it’s not very often, in fact most of us take things for granted, more often than not, being focused on what we haven’t got or don’t want, you may not realise how this negative brain state can affect you but it can really impact. It’s been proven how much focusing on things we are grateful for, no matter how small in the scheme of things can transform your life. Let’s look at how it works.
The Physical & Mental Health Benefits of Practising Gratitude
Practising gratitude has been shown to have a variety of benefits with regards to physical & mental health benefits. Physically, gratitude can lead to improved heart health, a stronger immune system, and lower blood pressure. This is largely due to the reduction in stress and cortisol levels that gratitude induces. Mentally, gratitude is linked to higher levels of happiness, decreased depression, and reduced anxiety. When you focus on the positive aspects of your life, it can shift your mindset from one of lack to one of abundance, creating a more positive outlook overall.
Sleep-related Benefits
Yes, there are sleep-related benefits associated with practising gratitude. Engaging in gratitude exercises before bed can improve the quality of your sleep. This is because when we reflect on positive experiences or things we’re thankful for it can reduce intrusive negative thoughts & promote relaxation. By focusing on what you’re grateful for, you can create a more peaceful & calmer state of mind, which is conducive to falling asleep faster as well as enjoying a deeper, more restorative sleep.
Practising gratitude helps the brain wave state shift from the Beta State where we are alert, thinking logically & most likely to be stressed, into the Alpha State where we are more relaxed & let go of stress. It can even shift us to the Theta state which is a state of deep relaxation & healing as the body repairs itself in this state.
Some Simple Ways to Establish a Morning Gratitude Practice. What Does/Doesn’t Work.
Establishing a morning gratitude practice can be simple and highly effective, you need not fear a long drawn out chore to add to an already busy day. Here are a few ways to get started:
- Gratitude Journaling: Every morning, write down three things you are grateful for. This can be done in a dedicated journal which has been shown to be most effective, or even a note on your phone. What works best is being specific about what you’re grateful for, rather than just listing generic items.
- Gratitude Meditation: Spend a few minutes each morning in meditation, focusing on the things you are thankful for. This can set a positive tone for the day. What doesn’t work is trying to force gratitude or just going through the motions; it should feel genuine and heartfelt.
- Gratitude Rituals: Incorporate gratitude into your morning routine. For example, while having your morning coffee or tea, or on the commute to work, take a moment to think about the things you appreciate in your life.
If mornings are not good for you, do an evening practice, where you reflect on the day & pick out the things to be grateful for. Slotting it into your day somewhere is better than not doing it at all! Doing it in the morning sets you up for a positive day, whereas doing it in the evening can help you shift your mind away from anything troubling that happened in the day.
It should be a pleasant and uplifting experience, not something that feels burdensome or obligatory.
Here Are Three Ways to Practise Gratitude
- Gratitude Walks: Go for a morning walk and as you stroll, focus on the beauty around you. Take time to appreciate nature, the fresh air, as well as the small details that often go unnoticed. This can help you connect with the world in a more meaningful way, fostering a sense of gratitude for the environment.
- Gratitude Letters: Write a letter to someone you appreciate. This could be a family member, friend, or even a colleague. Expressing your gratitude in writing not only benefits you but also strengthens your relationships. You don’t necessarily have to send the letter, but the act of writing it can be very powerful. If you’d like to send the letter, even anonymously, it will have a wonderful effect on that person.
- Gratitude Jar/Box: Create a gratitude jar or box where you can drop in notes about things you’re grateful for. Each morning, add a new note to it. Over time, you’ll have a collection of positive memories and acknowledgments that you can look back on whenever you need a boost of positivity.
Start your gratitude practice today, let me know how it goes, I’d love to hear about how it transformed your life in some way.
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