Lean into Gratitude

Just like the seasons of the year, I believe we go through seasons and changes in our lives. Whether you are in a season in your life full of momentum and abundance or in a season of rest and healing, gratitude should be a part of it. In today’s episode we will dive into the science of gratitude, the impacts it has on us and how we can cultivate more of it! Additionally, I want to share a few ways that we can romanticize this fall and winter season because it is your responsibility to create enjoyment in your life.

 

EPISODE NOTES

Gratitude:It is more than a positive emotion, it is the cognitive and emotional recognition of the things that positively contribute to your overall wellbeing. Gratitude is a deep inner appreciation, an affirmation for the goodness in your life. Gratitude can be felt for tangible things like a warm meal or intangible things like feeling well rested after a good night's sleep. Essentially, gratitude gives you the awareness of the wonderful things in your life like your life, your health, and your loved ones and prompts you to appreciate and take care of them!

Studies show that people are generally more grateful during the fall and winter holiday season due to traditions, time with loved ones, and the new year coming up. However, gratitude can and should be cultivated all year round. It should be part of your lifestyle, your routine, a ritual of your wellbeing. Gratitude practices are unique to the individual. They are not meant to feel like a task and add more stress to your life. Quite the opposite actually, a gratitude practice is meant to help ground you and act as a natural stress detox for your mind and body. It is meant to anchor you back with love, strength, and optimism. When choosing a gratitude practice, make sure it is something you can easily incorporate into your day or your week. Make sure it is sustainable and fulfilling for you.

Gratitude list: It can be in a journal, in your head, anywhere. The key with lists is that you must be specific and provide depth and detail. Don’t just be grateful for the sun, be grateful for the comforting warmth it brings to your skin and the way it naturally rejuvenates and uplifts you. Gratitude lists are not about how many items you list or how extravagant the items are, it is about how they make you feel. Gratitude feels like warmth in the body, a deep sense of uplift, spaciousness in the chest and heart, automatic tears or an uncontrollable smile.  My favorite way to go about a gratitude list is to reflect on what I am grateful for while I am lying in bed before I fall asleep or right when I wake up.

Gratitude letter: You must physically write this letter, sign it at the bottom, everything. Physically writing requires more creativity, presence, and cognitive processing than typing or thinking because it employs motor, visual, and cognitive functions. Write a gratitude letter to yourself, your loved ones, your pets, the trees, the clouds, where you grew up, your favorite place to travel, anything! Pour your gratitude, love, and appreciation into this letter, I promise you, you will feel the full body experience of gratitude uplift you.

Be present:  Presence and gratitude go hand in hand. Presence helps you cultivate gratitude and gratitude helps you cultivate presence. When we are present in the moment, we are more likely to recognize the gifts and little pockets of joy in our lives.

See anew: Look at the world as if it is the first time you are experiencing it. Romanticize the little moments and details in your day-to-day life. Romanize your daily routines, turn your routines into rituals. Like making yourself dinner, turn on your favorite music, prep your ingredients with care, plate your food like it is art, enjoy each bite. As you are getting ready for bed turn it into a full self-care experience, moisturize your skin, wear your favorite pajamas, light a candle, put the phone down. And don’t tell me you don’t have time. You deserve these moments of self-love. How can you make time for them in your life?

Use your free will: You are responsible for making your life enjoyable, that is free will. Instead of passively waiting for joy and excitement, create it by making intentional decisions that bring joy and excitement to your life! You do not need an excuse to dress up, or make your favorite meal, or buy yourself flowers, or hug your loved ones. You are alive, that is reason enough for anything. The present moment is one of a kind, no one knows what tomorrow will bring but you are here right now. Make the most out of the moment, here and now.

Let gratitude into your home: The spaces you work and live have a profound impact on your mental wellbeing from your stress levels to your overall mood. A dark, cluttered space that doesn’t feel like home can set the tone for mental health issues, overwhelm, and stress. In contrast, creating an uplifting space with your belongings, personal touches, cleanliness, and organization can foster a sense of calm and clarity and decrease feelings of stress and anxiety. When you take the time to organize and keep your spaces tidy, it is easier to keep track of things and navigate your life with more ease. When you are surrounded with colors and items that are meaningful, it naturally cultivates gratitude.

HEY, THANK YOU: Saying please and thank you, these simple manners change the tone of an interaction. Say thank you to the barista who made your coffee, the person who held the door for you, but most importantly, say thank you to your loved ones. Say thank you to your mom for her patience, say thank you to your friends for their support. Keep the effort alive! When someone you love does something kind for you, don't forget to tell them thank you. Just because you know they are awesome, don’t forget to remind them. These recognitions and small acts of kindness help your relationships thrive. They make your loved ones feel valued, loved, and secure. Acknowledging other people's contributions and gifts helps to promote individual growth by increasing their self-esteem and empowering them to continue expressing their positive qualities and seek further personal growth.