The Power of a Gratitude Practice
Each year, as the holidays roll around, we are reminded to engage in a reflective practice. On Yom Kippur, we practice atonement, Thanksgiving urges us to embrace gratitude, and the new year sets us up with a clean slate to implement resolutions. I’ve always pondered the effectiveness of designated annual reflection, as our strongest habits are not formed in one day but through continuous practice.
This year, I’ve been thinking a lot about gratitude. I’ve been reflecting on how a daily practice impacts my life, promotes presence and purpose, and keeps me grounded. So, what is a gratitude practice? Why is practicing it so important? How can we begin to practice daily?
A gratitude practice is the act of bringing our attention and awareness to what we have, what we are thankful for, and what is important to us.
One of my favorite quotes is: “The mind is a wonderful servant, but a terrible master” -Robin Sharma. Our brains naturally want to scan for threats in the environment. This adaptive strategy helps keep us safe, alert, and protected. However, without also balancing our attention to focus on what we already have, we begin to approach the world through a lens of scarcity. A gratitude practice helps us develop an abundance mindset. Developing an abundance mindset allows us to shift our focus from what we lack (scarcity mindset) to all the resources we have and can continue to create and cultivate. The most powerful way we can begin to create this shift is through a gratitude practice – even if it’s just a few minutes each morning!
One structured way I love practicing gratitude is through The Five-Minute Journal. This journal has a few morning and evening prompts to help schedule a quick gratitude check-in, including things you are grateful for, daily affirmations for yourself, and highlights of your day. I love utilizing this journal when I want to nurture a more hands-on approach.
If you’d prefer to practice gratitude mentally, acknowledge three things you are grateful for. If you’re feeling down or stressed, some days may present you with more of a challenge. In these scenarios, I encourage drawing your attention to your immediate surroundings. For example, as you wake up, you can note, “I am grateful for the bed I sleep in, for my breath, for the sun rising, etc.”.
Lastly, meditation is a powerful medium through which to practice gratitude. Not only does it allow you to slow down and become more present, it helps your nervous system connect your mind and body, arriving at a state of being that feels safe and centered. I’ve created a 10-minute guided Morning Gratitude Meditation for you all to practice gratitude in the morning, starting off your day from a place of ease and abundance!
All in all, the holiday seasons can bring a myriad of mixed emotions. Supporting your sense of self with a daily gratitude practice can help the holidays feel more easeful and potentially become a practice you bring with you into the new year! If you need extra support during this time, please get in touch with our Client Care Coordinator at Root to Rise to book an appointment with one of our therapists today!
Warmly,
Atalie Abramovici, AMFT
