6 Mindful Gifts of Gratitude
A sudden surge of gratitude can be powerful.
But intentionally cultivating it? That’s transformational.
Because we naturally feel grateful at different times in our lives. We say thank you for a nice meal, a favour, or a compliment. We respond to a gesture of kindness in gratitude. We appreciate our moments of good fortune.
According to leading gratitude research Robert Emmons…
“…gratitude can be understood as a cognitive-affective state that is typically associated with the perception that one has received a personal benefit that was not intentionally sought after, deserved, or earned but rather because of the good intentions of another person.”
Science of Gratitude whitepaper by the Greater Good Science Center at UC Berkeley
But what if we don’t wait for these things to happen? What if …
- we don’t rely on circumstances
- we don’t wait for a kindness
- we don’t depend on luck
What if we intentionally and mindfully cultivate gratitude?
We get a whole lot more.
We rewire our brains by making associations with positive emotions, building a felt sense of wellbeing. We lower our stress levels and regulate our emotions, when we activate brain areas for rest and digest and emotional control. We increase resilience and boost happiness levels, increasing levels of wellbeing and life happiness.
We can give ourselves the…
“6 Mindful Gifts of Gratitude”
Boosted brain plasticity ➡ we rewire neural pathways for the positive.
Happiness uplift ➡ when we intentionally amplify the good things in life.
Stress Reduction ➡ engaging our rest and digest through the breath.
Emotional regulation ➡ by lowering amygdala activity and increasing focus.
Build resilience ➡ appreciating positive experiences and reframing difficulty.
Wellbeing boost ➡ through conscious awareness and appreciation of ‘the good’.
The following guide illustrates the 6 Mindful Gifts of Gratitude and how they support us. Beneath are short mindfulness practice guides. Plus 3 book recommendations to compliment them.
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Practice Guides
Taking in the Good
Ground yourself in the body or breath.
Recall a positive experience or event.
Deeply savour all aspects of the experience.
Reflect in awareness on the impact and benefit.
[Guided meditation practice here]
Gratitude meditation
Ground in a comfortable calm space.
Bring to mind things you are grateful for.
Express gratitude sincerely. Take your time.
Be with the feelings, sensations and emotions.
Gratitude in body and breath
Take time to ground and bring stability.
Tune into bodily sensations. The the breath.
Recognise 1 or 2 things you are grateful for.
Choose a gratitude phrase “I am grateful for this”
Breathe in a sense of gratitude. Repeat.
Journalling
Choose a time to write. End of day works!
Take 3 deep breaths.
Now, write 3 things you are grateful for.
Pause to reflect on each. Read aloud if you can.
Reflective Gratitude
Pause during challenging moments.
Focus on positive or beneficial aspects.
See the personal growth or opportunity.
Absorb feelings of gratitude and resilience.
Walk in Gratitude
Set aside time for a gentle stroll outside.
Notice nature in all its colour and textures.
Express gratitude for what you encounter.
Breathe in gratitude with the elements.
The Recommended Reading
Hardwiring Happiness by Rick Hanson
Full Catastrophe Living by Jon Kabat-Zinn
Peace Is Every Step by Thich Naht Hanh
What gift of gratitude will you enjoy?
That’s your 6 Mindful Gifts of Gratitude, 6 practices and 1 guided meditation, to take in more good, for better physical, mental and emotional wellbeing.
To learn more mindful ways to manage your stress, or to support your team, book a short discovery call today.
Wishing you a wonderful day,
Derek
Waking Waves
📧 hello@wakingwaves.com
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