Ways to Develop Gratitude

In a previous post I offered a specific gratitude meditation presented by Diana Winston through the MARC weekly meditation podcasts.  I also mentioned the practice of developing personal reminders to appreciate some aspect of your life – I mentioned in my case using mistakes in tennis (of which there are many) to savour the capacity to run, hit the ball and engage in social activity with friends.  Here I would like to discuss different forms of meditation and mindfulness practices that can also assist in developing a deeper sense of gratitude that can increase our enjoyment of life and improve our relationships.

Gratitude meditations and mindfulness practices

Some of these meditations or practices can become part of your daily life or employed on a one-off basis.  The important thing is to incorporate some form of gratitude practice on a regular basis because as Jon Kabat-Zin reminds us, “we become what we pay attention to”. So, focusing on gratitude makes us grateful.  Here are some relevant meditations/practices:

  • Loving-kindness meditation – this form of meditation can enable us to appreciate ourselves as we are (rather than wishing we were different) and the people who positively impact our lives.  Jon Kabat-Zin provides an all-embracing loving-kindness meditation that extends also to people who may have hurt us and to whoever in the world is in need.   Expressing kindness to others engenders appreciation for what we have.
  • Journalling – there are many forms of gratitude journal that can be used as part of your mindfulness practice.  Jason Marsh provides some sound, research-based tips for keeping a gratitude journal – including the benefit of regular, rather daily gratitude journalling.  Ryder Carroll in his Bullet Journal Method (pp. 185-187) identifies ways to incorporate gratitude in his approach to journalling.  Rick Hanson suggests that a gratitude journal can focus on three simple aspects of your life – things that I am grateful for, people that I appreciate and events that I value.  Our journalling can also cover the people in our lives who have imparted their knowledge and experience as mentors, guides, parents, carers or coaches – in Aboriginal terms, it involves expressing appreciation for a Goondeen, a wise person who is a source of wisdom and understanding.
  • Sharing your gratitude – Tara Brach suggests engaging a gratitude buddy to support your practice of expressing gratitude.  She recommends developing the practice of regularly sharing your expressions of gratitude with one other person, e.g. by email or text.  Your buddy can support your positive intentions through regular contact.
  • Appreciating the momentNicole Bayes-Fleming offers meditations for “resting in the flow” (19 minutes) and savouring the moment through your senses (5 minutes).  These gratitude practices help to displace harmful thoughts and to build appreciation for the simple things in life.  Chris Walsh encourages the practice of mindful check-in, particularly during transitions in life, as a way to tap into the benefits of being grateful (including cultivating resilience).
  • Developing sympathetic joy – this process replaces envy with valuing and rejoicing in the success of others.  Johann Hari describes a form of loving-kindness meditation that can develop sympathetic joy by savouring the achievements of others as well your own.
  • Somatic meditation – developing awareness of your body and bodily sensations.  There are various forms of somatic meditation, e.g. lower-belly breathing and body scan.  Somatic meditation has proven to be particularly powerful in developing gratitude in times of difficulty.

Reflection

As we grow in mindfulness, we can become aware of the many people and things in our life that we can be grateful for.  Focusing regularly on these positive aspects of our daily life can displace negative thoughts and engender the many proven benefits of gratitude. 

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Image by Susan Cipriano from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Sustaining Mindfulness Practice with Daily Reminders

Tara Brach maintains that sustained mindfulness practice can lead to the development of natural awareness.  Sustaining mindfulness practice has its own challenges with the constant demand on our time and the pace of life today.  The never-ending time pressures continuously absorb our attention and intensify the pace of our life and leave little time for meditation or other mindfulness practices.  The anomaly is that until we slow down in some small way, we are unable to see the opportunities to be mindful or to create space in our lives. Tara suggests that the way forward is to create regular reminders in our daily life that will serve as catalysts to help us to drop into brief mindfulness practices, whatever form we choose to use at the time.  

Developing reminders to sustain mindfulness practice

In her book,  The Little Book of Being (p.179), Tara provides suggestions for practical reminders that you can employ throughout the day to serve as prompts to engage in some form of mindfulness practice – even if meditation is not a practical option at the time.  The potential reminders are limited only by your imagination – what suits one person will not fit with the lifestyle of another.  Here are some suggestions:

  • You could place paintings as prompts for mindfulness practice and build a strong association between the painting(s) and being mindful.   I have a painting in my office by a Chinese artist, who was supported by MIFQ, which reminds me to “smell the roses”  – to take time out to experience and appreciate nature
  • You could develop the habit of using waiting time as a reminder to default to awareness instead of defaulting to your phone.  In this way, you will be filling-in-time by building a constructive habit that will enable you to better manage the stresses of daily life.
  • Have verbal reminders such as quotes or charts on your wall to remind you of the need to have a mindful moment – e.g. to get in touch with your breathing.  The words you choose are not the key element here, what is important is the meaning you attribute to them and how well they motivate you to stop and take a mindful moment.
  • When walking to a meeting or from the car park to the shops, you can remind yourself that if you slow your walking down you can begin to slow down the pace of your life.  Mindful walking brings lots of benefits.  However, our walking pace tends to reflect the frenetic pace of our lives.
  • Boiling the jug can serve as a reminder to take a few mindful breaths.  This can happen regularly throughout the day and provide the frequency and repetition that supports the development of a positive habit.
  • Leo Babauta suggests that you link drinking a glass of water to some form of self-care. He maintains that self-love is a sadly neglected area of our lives – we are so ready to be critical of, angry with, or disappointed in, ourselves. Leo offers a process for using the act of drinking water as a reminder to express self-love.
  • If you are fortunate enough to observe the sunrise daily, you could use this opportunity as a prompt to be still, develop inner awareness and tap into your creativity.

Reminders strategically placed throughout our day can help us to grow in mindfulness and associated natural awareness.  These can prompt us to take time out for a mindful moment and can also anchor us during the turbulence of the waves of daily life.

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Image: Sunrise at Wynnum, Queensland 24 July 2019

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.