Research overwhelmingly shows that people who pratice gratitude consistently report a host of physical, mental and social benefits. Being a social emotion, gratitude can be seen as relationship-strengthening emotion because it requires us to see how we’ve been supported and affirmed by other people.
Practicing gratitude does not ignore the harsh realities of life; in fact, it accepts them, then encourages us to identify some amount of goodness in our life. Looking a little deeper into where this sense of goodness comes from, we can see that much of this appreciation stems from external sources. Gratitude can humble us and help us acknowledge that other people—or even higher powers, if you’re of a spiritual mindset—gave us many gifts, big and small, to help us achieve the goodness in our lives.
To master this level of gratitude, we have compiled the 12-step immersive experience above that lets you deeply explore the world of gratitude. Some of these practices are abstract while others are more concrete, which can be particularly effective in working with children. When you are performing these exercises, remember that every person will have a different experience and reaction, but most all of us are capable of cultivating a sense of gratitude.
As you make your way through these steps, be wary of overdosing on gratitude. Focus on the quality of your gratitude exercises and expressions rather than quantity. For even more tips on how to do this, visit Greater Good.
Why Should You Try It: It’s easy to take the good things and people in our lives for granted, but research suggests that consciously giving thanks for them can have profound effects on our well-being and relationships. This exercise helps you develop a greater appreciation for the good in your life.
Time Required: 15 minutes per day, at least once per week for at least two weeks. Studies suggest that writing in a gratitude journal three times per week might actually have a greater impact on our happiness than journaling every day.
How to Do It: There’s no wrong way to keep a gratitude journal, but here are some general instructions as you get started.
Write down up to five things for which you feel grateful. The physical record is important—don’t just do this exercise in your head. The things you list can be relatively small in importance (“The tasty sandwich I had for lunch today.”) or relatively large (“My sister gave birth to a healthy baby boy.”). The goal of the exercise is to remember a good event, experience, person, or thing in your life—then enjoy the good emotions that come with it.
As you write, here are nine important tips:
Get personal. Focusing on people to whom you are grateful has more of an impact than focusing on things for which you are grateful.
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International Life Transforming Certification Program in 2018 in Singapore