The Art of Gratitude
The fall season invites in many different themes as a time of overall reflection and pause as we start to prepare for the start of the new year. One of these themes is that of gratitude. Gratitude is a practice that invites us to come into the present moment, find appreciation for what is and increase our sense of compassion - both for ourselves and others.
Why is gratitude important?
In addition to bringing us into the present moment, gratitude can:
invite us to feel more connected to both our mind and body
help decrease anxiety, depression and fear
strengthens our connection to others and our surroundings
awaken our sense of creativity
foster a sense of confidence, connection and compassion for ourselves - no matter what situation we find ourselves in
What gratitude isn’t…
I find that gratitude often becomes misunderstood when we assume it is a process of forcing or making ourselves feel grateful for the things we don’t genuinely feel grateful for. In other words, the point of a gratitude practice is not to simply create a list of the things we should feel or people tell us to feel but rather what we genuinely feel - in our mind, heart and body.
For example, you may have a lot of physical health issues at this point in time. Gratitude isn’t forcing yourself to say “I am grateful for my diabetes” if you do not feel that connection. What gratitude would be is stating something about your body you are grateful for - that you truly feel - such as, “I am grateful for my legs that allow me to move my body daily.” This shift allows for our body to find a sense of ease in knowing it feels safe and understood.
Gratitude Practices for the Season
Gratitude Body Scan
Take a moment to find some stillness in a safe space as you scan different parts of your body from your toes to the top of your head. As you move through these parts of your body, think of a color that you associate with the experience of gratitude.
Imagine this color as a gentle light that you invite in to the parts of your body that need some extra love, space and relief. Once you are done, grab a blank page or a printout outline of the body. Using whatever art materials you have on hand (markers, colored pencils, etc) start to add in the color on the parts of your body you imagined it.
If you can place the image somewhere you can see it every day you can use it as a reminder during the week to tap back into that experience.
Gratitude Walk
Establish a trail or walk that you know your way around (that you won’t have to look on your phone or check where you are going). Pick an instrumental playlist that you resonate with, click play and put your phone away.
As you are on your walk and listening to your playlist, start to observe your surroundings. Name to yourself things that you are grateful for - both internal and external. Check in with your mind and body at the end to notice any shifts after the practice.
Gratitude Letter
Think of someone in your life (either dead or alive) that you feel grateful for. This can be a family member, a friend, colleague, pet, place, etc. Grab some paper and something to write with as you create a gratitude letter to them.
Write the letter as if you had the person in front of you - allowing yourself to say all the things you may sometimes hold back from about how grateful you are for them and the impact they have had in your life. If you are able to and you wish, you can send or read the letter aloud to them.
Gratitude is a practice that helps us come into a state of connection with our mind, body and the present moment it is not about forcing positivity or ignoring the challenges in life.
So give yourself a moment to pause, take a deep breath and ask yourself - in this very moment, what am I grateful for?
