Creating Gratitude Expansion
Written by Maria Luedeke
From Halloween through New Year’s there is a rushing, a hurrying, a frenetic energy that can be both energizing and stressing, exciting and mournful. In the midst of the commercialism of the holidays, finding moments to take a pause and notice the small acts of service, the words of affirmation, the quality time, the gifts of friendship—-this is gratitude. Being intentional in focusing on opportunity and abundance, instead of limitation and negativity, fosters a mindset of gratitude within us.
There has been a plethora of clinical research done on the positive effects of gratitude. Just type into your browser “effects of gratitude” and you’ll see a cornucopia of scientific journal articles, magazine write ups and whole websites dedicated to the benefits of practicing gratitude. Scientists have learned that gratitude can help us savor our positive experiences, improve our social relationships and manage stressful situations better. Having a gratitude practice has been linked to everything from lowering blood pressure, improving mood, increasing optimism, reducing social comparison, decreasing pain and improving physical health…the list is long and impressive. So, it just makes sense to build gratitude practices into our lives.
Practicing Gratitude can be as simple or as complex as you decide. Simply taking a deep, slow, intentional inhalation and exhalation and being thankful for your breath can be your gratitude practice. Some people enjoy creating Gratitude Journals where they can record lists of moments, people, experiences and things that they appreciate and are thankful for in their lives. Taking 5-10 minutes before bed to reflect on your day and find the things you are grateful for can change how you feel about your day and even improve your sleep. There are so many different way to expand your gratitude, it's about choosing a way that feels authentic, sustainable and meaningful. This is where we start.
To create an expansion of gratitude we need to share our appreciation with others. Too often words of thanks go unspoken and unexpressed. During this season of thanksgiving take the time to write a note of gratitude to the people in your life who add to the positive moments you experience. Twice a week take 10 minutes to share something you are grateful for with those who have impacted your life. You will notice as you begin this practice you will start thinking of more people you are thankful for and more moments in your day you are grateful for experiencing. You will naturally be expanding your own feelings of gratitude and by sharing your words of thanks you will expand it to others too. Imagine how you would feel opening a letter from a friend, family member or acquaintance and reading how grateful they are for your actions, words, or presence. Expanding your gratitude to others creates a bonding experience as well as warm emotions for both you and the receiver.
Take the opportunity to create gratitude expansion.
This is the season of giving thanks.
