Practicing the Practical Power of Gratitude
Intentional gratitude practices – “Grati-Tools”
* to experience more of the positive feelings, moods, emotions associated with gratitude.
* to encourage sincere expressions of gratitude, appreciation, thankfulness.
* to gain new perspectives that could create or catalyze improvements in multiple areas of life.
• to literally increase happiness and well-being; short and long term.
Grati-Tool #1: Gratitude For Those Who Touched My Life
List ten people (or animal companions) from your past or present, who have positively contributed to your life. Those you love, who’ve helped you in some way, mentors, teachers … those who deserve your thanks and appreciation. Once a week, read your list and add ten more names. Think about what you would write to them in a thank-you note. And, maybe … write that note!
Grati-Tool #2: The Gratitude Walk
Take a walk (short or long), and notice all the things that you could conceivably be grateful for.
Such as: life itself, pavement, electricity, trees, traffic lights, cars, sky, eyesight … the things that work.
Consider how your life, and everything in it, might be seen as gifts.
Grati-Tool #3: Liberally and Sincerely EXPRESS Appreciation To Those Who Surely Deserve It
• Say “thank you,” “I appreciate you and what you did,” “good job!” … etc.
• Tell the people you love that you love them.
• Send thank-you notes. • Pay a gratitude visit.
Grati-Tool #4: Observe “Grati-Tuesdays”
Just for fun, make Tuesday the day of the week when you particularly focus on gratitude practice(s).
Or … “Thank You Thursdays” — the day you especially express gratitude to others.
Grati-Tool #5: The Gratitude Journal (a.k.a. “Gratitude Diary” … “Gratitude List”)
Once a day, or even once a week, write down things, people, relationships, circumstances, feelings, abilities, talents, blessings, etc. that you feel grateful for. Three, four, five or more. Be specific.
Even better: also write why!
Grati-Tool #6: Happy Birthday – Grateful For Another Year!
Make a gratitude list on your birthday, with one item for each year of your life.
Grati-Tool #7: Take a Gratitude Break
Close your eyes … relax … and for one minute, focus your attention on a person, thing, circumstance, situation, accomplishment, talent, ability, etc. that you’re truly and deeply grateful for. If you can, imagine/visualize him … her … it. If your mind wanders, just bring it back. FEEL the gratitude and happiness as you focus your attention. Making a mental movie, or creating a mental collage – also fine! Do it once a day, or when you feel stressed or petty!
©2015 Jerry D. Posner • http://www.jerryposner.com • You can’t lose … with gratitude!