GRATITUDE BEGINS WITH THANK YOU

Gratitude is derived from the Latin word gratia, meaning grace, graciousness, or gratefulness.  Robert Emmons, a prominent researcher on gratitude, defines it as “a felt sense of wonder, thankfulness, and appreciation for life”.  The application of these simple concepts of graciousness, wonder, thankfulness, and appreciation enhances our wellbeing.  Sonja Lyubomirsky in her book The How of Happiness indicates that gratitude “is a neutralizer of envy, avarice, hostility, worry, and irritation”.  She also reveals that we experience more positive emotions as well as improving our quality of sleep when we express gratitude.  It appears that thankfulness is a potent change agent when consistently applied in our lives.  Our negative feelings are diminished through gratitude and positive thoughts are expanded.  There is no monetary fee for being thankful, just an investment of time and intention.  We truly can change our lives immediately and significantly when we practice gratitude.

Gratitude research has been in the headlines for years touting the benefits of expressing thankfulness.  The research is inundated with data that demonstrates changes in our brains occur when we express or feel gratitude.

In a research study conducted by Greater Good Science Center, it was discovered that writing appreciation letters enhances our positive feelings towards others. The results indicated that the most important aspect was writing the letter.  Even if the letter was not sent, it shifted the focus away from undesirable feelings and thoughts to more gratefulness.  You have a potent resource within your reach right now—GRATITUDE–no waiting or searching is required.  Simply begin by being thankful and appreciating your life.  The profound reverberation of the humble words, “thank you” is immeasurable.

Question:  How can I say, “thank you” more each day? 

GRATITUDE EXPANDS GENEROSITY

It is difficult for me to separate gratitude and generosity.  Personally, I believe both attributes are foundational beliefs that guide our actions.  If I am grateful, then I naturally want to be generous.   Generosity is interwoven into the fabric of my grateful attitude.  Whether we are generous with money, time, or hospitality, we are extending a bountiful hand overflowing with gratitude.   When we believe that life is abundant, then generosity and gratitude are partners that motivate us.  Generosity and gratitude are transformative for both the giver and receiver.  I have a friend who has terminal cancer.  Recently I spent some time with her.  She tearfully talked about how she believed her grandchildren still needed her and the many realizations about what is important in life when facing mortality.  One thing she said that stuck with me was that she was surprised by how generous everyone had been towards her.  She was most deeply touched by the magnanimousness of strangers.  People she had never met were making donations and bringing her gifts.  Generosity stirred her deepest gratitude.

It is important to remember that with each word or action, we are leaving behind a morsel of ourselves.  Fragments of our energy linger in the hearts and minds of others.  Our generosity is remembered, and we are forever linked through our acts of kindness.   At the core of most interactions is our desire to be connected.  Why do you think dogs are so loved—they have an endless generous spirit.  They lavish us with their love, are always grateful for our presence, and willingly accept us as we are—flaws and all.  Generosity and thankfulness are mindsets that enlarge our relationships, increases self-worth, and creates healing bridges between people.  When we see others as an extension of ourselves, we can let generosity and gratitude lead our lives.  Transform the world by changing yourself through each act of kindness, generosity, and thankfulness.

Question:  Where can you expand your generosity through gratefulness?

GRATITUDE JOURNAL

The Greater Good Science Center states “Over the past two decades, studies have consistently found that people who practice gratitude report fewer symptoms of illness including depression, more optimism and happiness, stronger relationships, more generous behavior, and many other benefits”.  Sign me up!!!  If you only make ONE change in your life, I highly recommend starting a Gratitude Journal.  The research evidence strongly supports the positive benefits of consistently writing down your appreciative thoughts.  Can you imagine if everyone reflected on what they were grateful for at the beginning or end of each day?  It is a small investment of our time to acknowledge what we are thankful for in our lives.  I believe people are hungry for acknowledgment.  We can be a catalyst for change by extending our gratitude and appreciating others.  Do you want to be powerful and influential?  Authentically express your gratitude in every conceivable way and you will become substantially more likeable and impactful.

The Greater Good Science Center suggests that writing in a gratitude journal just three times per week may have greater impact on happiness.  They recommend writing down only three to five things which you feel grateful at one time.  The act of writing the list down is important.  When journaling, remember positive experiences, things you enjoyed, or made you feel good.  Tips they propose for journal entries include A) Be specific by elaborating details, B) Be personal about experiences, C) Positive journal entries are important, but also reflect how your life would be different if certain people were not in your life, D) See good experiences in your life as gifts, E) Savor surprises, F) Write down what you are grateful for regularly, and G) Do not over-do it.  Studies suggests writing occasionally (1-3 times per week) is more beneficial than daily.  It will not be so difficult to make a commitment if you do not feel obligated to write day-to-day.  Change your life—BE GRATEFUL.

Question:  What five things would you write in a “Gratitude Journal” today?

CULTIVATING GRATITUDE

Create the habit of gratitude by frequently expressing your appreciation.  Waking up each morning and thinking of what you are grateful for will impact the rest of your day.  Pausing and acknowledging that you are appreciative for your life includes awareness of the mundane–taking a hot shower, starting your car, or a tying a child’s shoe.  Be mindful of the abundance in your life.  Remember that everything you touch has the signature imprint of someone who worked hard so you could enjoy a bountiful life.  The hands that made your shoes or the person brewing your morning coffee are blessing you through their labors.   When you are in one of those “woe is me” moods, take a deep breath and ask yourself ‘Is this how I want to focus my energy?’.  We certainly have frustrations and rightfully can express our disappointments but creating a more positive “way of being” not only helps us but shifts our attention.  Do you enjoy being around a whiner or complainer?  Most people do not.  We like people who are positive and appreciate us.  Any sincere and heartfelt expression of gratitude will be welcomed, and you may never know how profoundly you have touched someone’s life.

Here are some ways to cultivate gratitude:

Question:  How will you begin to cultivate and practice more gratitude?