3 ways to practice gratitude

With the world going back to the same old routines, it is getting more and more tricky to practice self-care. Taking care of our mind is one of the most necessary form of self-care.

But where to start? Well, I’ve got you! One of the easiest ways to nourish our brains with all the feel-good chemicals is gratitude. And the best part - it does not ask too much of your time and you can squeeze it anywhere in your calendar as you please.

The field of positive psychology claims that when you are in a state of gratitude, it is almost impossible to feel a negative emotion along with it. Following are 3 easy ways you can effortlessly tap into this magical state.

1. Gratitude journaling

When we put pen to paper, our entire brain is occupied with untangling our thoughts so it can be put into writing. This makes it difficult to think or feel anything other than the matter at hand.

By writing things that you are grateful for in the morning or by making a list of good things that happened to you throughout the day, you break the flow of negative thoughts and re-wire your brain to indulge in the silver linings of your life more often!

2. Gratitude meditation

One of the easiest form of meditation is gratitude meditation. Here’s how I personally do my gratitude meditation. This method takes its inspiration from Vishen Lakhiani’s 6 phase meditation:

• Close your eyes. Take a few deep breaths.

• Once you feel calmer, from the tip of your toe to the crown of your head, thank each and every part of your body one by one. While you are thanking it, think about how the particular part you are thanking has made your existence better.

• As you are done thanking your whole body, think about three recent instances in your personal life that made you happy. Imagine those moments being played in front of you and feel those emotions.

• After this, think about three recent instances in your work/academic life that made you feel happy and repeat the process.

• At last, think about three recent things you did for yourself that made you happy and repeat the process.

• Stay in this state of happiness for a few seconds and then slowly open your eyes.

3. Writing Letters

As our presence keeps turning more and more virtual with every passing day, it is easy to feel lonely and forget the presence and support of the people who love us dearly. The mere act of writing a heartfelt letter about how they have made our lives better has the power to fill us with love and happiness.

In fact, research shows that positive effects of gratitude letters can be felt even after a month. It doesn’t matter if you give the letter to whom it is addressed, writing it is itself enough.

So how are you planning to practice gratitude? We would love to have a chat with you over on @reframejournal. Just DM us or tag us in your stories on Instagram!