5 simple ways to practice gratitude

Gratitude. It’s the feeling you get when someone leaves that last cookie for you, when you have a meal with your family after a crappy day, or when you’re surrounded by your best friends. Gratitude is a reminder that despite the chaos and negativity, there’s so much good around us. On days when it all feels too much, or when it feels like nothing is going your way, gratitude becomes an anchor. It makes you smile and fills you with compassion and empathy for everything happening in the world. 

Studies in psychology have proven that people who practice gratefulness tend to be happier than those who don’t. It’s a practice that you need to cultivate consciously and consistently to experience its positive, long-term, snowball effect. 

And if this isn’t convincing enough, here’s what Oprah once said: “Being grateful all the time isn’t easy. But it’s when you least feel thankful that you are most in need of what gratitude can give you: perspective. Gratitude can transform any situation. It alters your vibration, moving you from negative energy to positive. It’s the quickest, easiest, and most powerful way to effect change in your life—this I know for sure.” 

Here are five simple ways to practice gratitude that will leave you feeling optimistic as ever! 

Maintain a gratitude journal 
One of the most creative and simple ways to practice gratitude is maintaining a journal. Take out a few minutes before you begin or end your day and jot down three things you are grateful for. It could be anything, really—from the cup of coffee that your mother made for you because you were running late, to that dreaded work meeting getting cancelled. Maintaining a gratitude journal will make you feel good, warm, and positive. While it can get challenging to be consistent with the practice, remind yourself that it will make you more resilient, forgiving, and compassionate. 

Create couples’/family gratitude jar 

If you’re finding it challenging to maintain a gratitude journal ask your friends, partner, or family to join in (remember the snowball effect?). Maintain a weekly jar and get everyone to drop in a note with a list of everything good that happened during their week. You’ll soon realise that the shared experience of gratitude is larger than the individual experience. You’ll realise that the ripple effect of positive energy is real, and it won’t be so hard anymore. 

Thank someone new every week
When did you last hug your loved one or get a cup of coffee for your work bestie? Show them you are grateful for their presence and everything that they are to you; don’t just say it. Words are powerful, but actions show that you’re willing to go that extra mile to see them smile. Spread the feeling of gratefulness to everyone around you. Here’s your cue to buy that bouquet of flowers for your mother, write that sticky note for your bestie’s desk, or even give a chocolate to the security guard outside your office. 

Practice guided meditation for gratitude 

Gratitude doesn’t always have to be for the people and situations around you. Gratitude can and should be for you, too. And the best way to achieve it is through meditation. Guided meditations will allow you to be with yourself and feel grateful for all that your mind and body does for you. The process will be a step towards healing and self-love, for it will allow you to feel love and kindness towards yourself. 

Reflect and introspect 

Think about all the relationships you have in your life currently—friends, parents, relatives, siblings, partners—and ask yourself: What have I received from __ ? What have I given to___ ? Have I caused them any harm? What can I do to help them? Answering these simple questions will help you channelise feelings of gratitude and enable you to practice it regularly.