The world is teeming with an abundance of reasons to smile! As motivational author and Buddhism expert B. Allan Wallace has wisely noted throughout his work: “If you’re not taking delight in the good of the world, you’re not paying attention.”
From sparkling sunsets where the sky comes alive with color, to funny or charming encounters with animals, to the driver that yields and lets you pass in rush hour traffic, wonderful moments of bliss can pop up at the most unexpected of times.
But recognizing the goodness around us is also just the beginning in a quest to live a life filled with more gratitude. The next and perhaps most essential step is learning how to cultivate and express our gratitude for that goodness in meaningful ways.
Gratitude takes our feelings of delight one step further than a simple smile or moment of feeling good. Instead, it places these moments and bursts of happiness into an ongoing flow of appreciation that we can channel throughout our day, and apply to all the wonderful and amazing things we might notice or experience in life. If you’ve ever sent someone a thank-you note or sent flowers to someone as a gesture of appreciation, you’ve tasted gratitude’s nectar—gratitude simply feels good! The scientific and medical communities have taken note of this feel-good phenomenon, and as a result, many studies exist on the benefits of practicing gratitude.
Some of the many different research-backed benefits of a regular gratitude practice include: improved mood, reduction in stress hormones, decreased anxiety and depression, improved sleep, enhanced self-esteem, increased patience, lowered blood pressure, and even reduced levels of inflammation within the body.
While popular nutritional supplements, retreats, diets, and fitness regimens all have their value as important ingredients for a healthy life, a wellness ingredient that’s quick, easy, effective—and often overlooked—is gratitude!
Simply put: gratitude truly does wonderful things to our systems! And perhaps the very best thing about gratitude is that it’s free and can be almost instantaneous. Practicing gratitude doesn’t require a lot of time or money, travel, or purchasing any extra equipment. Even better? You can practice this powerful and healing act on your own, right where you are, and as often as you want!
So how do we go about upping the gratitude quotient in our life?
Invite more gratitude into your life in 10 easy steps
1. Pause to appreciate.
At the heart of gratitude is pausing to notice the goodness in life. It’s all about paying attention. Use your five pathways of perception—seeing, hearing, touching, tasting, smelling—to tap into the wonders of life: a yellow rose blooming, a songbird at dawn, the soft fur of a cat or dog, the pungency of a flavorful curry sauce, the sweet fragrance of jasmine.
2. Savor important moments—and be present for them.
Throughout your day, intentionally pause and fully immerse yourself in moments of joy or peace. Whether it’s sipping your morning coffee, enjoying a conversation with a friend, or watching a sunset, take a few deep breaths and appreciate the beauty in the present moment. Savoring these experiences deepens your sense of gratitude and helps you stay grounded in the now.
3. Log your gratitudes by jotting them down.
Gratitude lists are simple and quick, and they provide a valuable reminder of the abundance of positivity in life. Try leaving your list where you can see it to double its benefits! Or, creatively express what you’re most thankful for in some other way that is meaningful to you. For example, use your phone to record a voice memo expressing what you appreciated in your day—or create a photo or video journal each day showing what you’re grateful for. If you prefer, sketch, draw, or paint your gratitudes!
4. Create a daily gratitude ritual.
For instance, you might commit to beginning each day with a few minutes of regular gratitude practice. Then, start your morning by writing down three things you’re grateful for, before even getting out of bed. This morning ritual sets a positive tone for the day, helping you focus on the good before the hustle and bustle of daily life begins. Or, if you prefer, create a similar evening ritual and make a mental list while turning in at night of five great moments from the day that you are grateful to have experienced, no matter how big or small. Your daily ritual might also take place during your commute, during a meal, or even when you are in the shower. All that matters is that you find something that works for you, and make it a regular part of your daily practice.
5. Express your gratitude out loud.
Share what you’re grateful for on any given day by communicating it in person, in a phone call, video call, or an audio text. Sometimes we tend to vent or talk about what went wrong with our day, but when we equally share the positive notes, we counterbalance the struggles with the delights and the blessings, nourishing a state of harmony.
6. Create a “Gratitude Jar.”
Keep the goodness in your life front and center by devoting a jar to positivity on your desk or kitchen table. Here’s how best-selling author Elizabeth Gilbert approaches this practice: “Every single day, at the end of the day, I grab a scrap of paper and I write down upon it the happiest moment of that day. And I put the date on it. And then I fold up the note and stick it in the jar. And that’s the whole practice.”
7. Write gratitude letters.
Search up someone from your past who made a positive impact on your life and write them a good old-fashioned letter (or an email if you prefer)—or choose someone from your current contacts who inspires you, write about why, and reach out to share your appreciation with them! Numerous researchers even point to the positive effects of this practice. In one study, participants were divided into three groups: one group wrote a gratitude letter every week for three weeks. The second group wrote about negative events, and the third group didn’t write at all. All three groups received counseling. The first group was found to have significantly better mental health four weeks and even twelve weeks after the study ended!
8. Practice regular acts of appreciation.
Put your gratitude into motion by walking your talk. Bring a friend, relative, neighbor, or co-worker something to show you care. It might be flowers, fresh herbs, a loaf of homemade bread, a new game, or anything else that you know will bring them a smile. Even saying “thank you” more often can help your gratitude flow!
9. Express your gratitude through meditation.
Set aside a few minutes each day to sit quietly and focus on the things you’re thankful for. Close your eyes, take deep breaths, and let your mind rest on a person, experience, or moment that brings you joy. This simple meditative practice is a powerful way to cultivate inner peace and positivity. Or, if you prefer, try a “gratitude walk.” As you stroll through your neighborhood or a favorite park, take a moment to mentally list things you appreciate in your surroundings. Whether it’s the beauty of nature, the warmth of the sun, or a friendly passerby, walking with gratitude transforms a simple outing into a refreshing practice of appreciation.
10. Plan gratitude gatherings.
Creating gratitude events in your community of friends and family can be a lot of fun and will help to significantly multiply your gratitude throughout the year. For instance, you might orchestrate a monthly gratitude meal for a close circle of friends. Let everyone share gratitudes about their life, express what you appreciate about each other, or take time to acknowledge and appreciate each of the ingredients, dishes, and people that helped bring the delicious meal to life. You could also host similar events for extended family, co-workers, or even all the families living on your block. After all, gratitude and appreciation have no limits!
Putting gratitude to work
With dedication and consistency, practicing gratitude will soon become a natural and cherished part of your daily life. Think of it not as something you have to do, but as something you get to enjoy. As you weave these gratitude practices into your routine—and perhaps even create more of your own—you’ll begin to notice small yet powerful shifts in your mindset. Stressors will feel less overwhelming, challenges will seem more surmountable, and joy will surface in the most unexpected of places.
So why wait? Start incorporating gratitude into your life today. Share your appreciation, and inspire others to do the same. After all, just think about all the joy and wonder a little more gratitude in the world could bring!
