Daily Gratitude Rituals That Can Change Your Life!
Genae-Valecia Hinesman
April 12, 2008
Did you ever wonder why optimistic, positive people seem to usually be peacefully composed even in the midst of chaos, suffer medical ailments less frequently, and appear happier with life in general? It is because they have discovered how to cultivate the "attitude of gratitude"! Psychological studies have demonstrated a clear correlation between cultivating certain habits, or rituals of gratitude, into one's daily life and having fewer illnesses, greater longevity, more satisfaction in life, and happier relationships. What happy and successful people have can be yours too, simply by borrowing a few of their most common techniques and making them your own. Here are just a few rituals that you can start adopting today!
Start Your Day With A Personal Gratitude Pledge
Write down your intention to become more aware of the good things in your life. You may make it as detailed or as simple as you like. You will recite this to yourself each morning before you start your day. Just make sure to add something like the following:
"Throughout this day, I promise myself to become more mindful and aware of every instance of good fortune that comes my way, no matter how small it may seem, and to find a way to express my thanks."
You may choose to write your pledge on special paper, or light a candle and incense to make this part of your day more of a formal ritual. Making a daily commitment to change the way you perceive your experiences can help you to reshape your world by altering your mental focus from that of being a victim of daily events to one of actively participating in your life.
Express Thanks
Express gratitude for each instance of a positive occurrence, whether aloud, silently, or in writing to those responsible. This vital step alerts your subconscious that something momentous has taken place. You may choose to give thanks in a way that reflects your chosen spiritual path (i.e.- in prayer or meditation). Whichever method you choose, remember to let the people who matter most in your life know that you appreciate them and why. Some people never hear how much what they do is valued by those for whom they do it.
Become Your Own Cheerleader
Get accustomed to encouraging yourself when life gets you down. When disappointing or negative events occur, give yourself a "gratitude pep talk". Tell yourself, "I am so grateful that this situation (or the way I feel) can't last forever. I look forward to moving past this!" Remind yourself that you are stronger than you realize, that you can outlast any current adversity, and you will. People who actively cultivate a grateful attitude are not ashamed to talk to themselves! That doesn't mean that you should walk around muttering to yourself, of course. This simply means that you should become comfortable giving loving and positive feedback to yourself instead of using the destructive self-talk that many people subject themselves to, often without being aware of it.
Keep A Record
Conclude your gratitude-filled day by documenting in a binder or a spiral notebook, etc. what was right and good about your day. Note the date at the top of the page, skip a line and list all of the things that you noticed in your day as being an occasion for gratitude. Aim for at least one item every day to list in your book. There will always be something that can be listed each day. Even if you have had a particularly difficult day, you may write, "I am grateful that I will never have to relive today, and that tomorrow can only get better!" If the sun was shining today, perhaps you were thankful for the great weather. In a short time, it will become second nature to notice the joys in your life, both large and small. You may even find that your gratitude lists will grow longer. When you run out of pages, simply start a new notebook! This record, or "gratitude journal" as some call it; will provide you with indisputable proof that you are surrounded in life with many good circumstances and reasons to be happy. When you feel saddened or upset for any reason, read a few pages from your journal entries. You will have a built-in, non-narcotic remedy for depression that is uniquely yours!
After about three weeks of employing these methods, you will find that your outlook has become brighter. You will smile more, and there will be a lightness in your step. In time, you will find that your life appears to be moving in a more positive and successful direction. People around you will notice the change in you. Why not let them in on your secret to a happier life?
Start Your Day With A Personal Gratitude Pledge
Write down your intention to become more aware of the good things in your life. You may make it as detailed or as simple as you like. You will recite this to yourself each morning before you start your day. Just make sure to add something like the following:
"Throughout this day, I promise myself to become more mindful and aware of every instance of good fortune that comes my way, no matter how small it may seem, and to find a way to express my thanks."
You may choose to write your pledge on special paper, or light a candle and incense to make this part of your day more of a formal ritual. Making a daily commitment to change the way you perceive your experiences can help you to reshape your world by altering your mental focus from that of being a victim of daily events to one of actively participating in your life.
Express Thanks
Express gratitude for each instance of a positive occurrence, whether aloud, silently, or in writing to those responsible. This vital step alerts your subconscious that something momentous has taken place. You may choose to give thanks in a way that reflects your chosen spiritual path (i.e.- in prayer or meditation). Whichever method you choose, remember to let the people who matter most in your life know that you appreciate them and why. Some people never hear how much what they do is valued by those for whom they do it.
Become Your Own Cheerleader
Get accustomed to encouraging yourself when life gets you down. When disappointing or negative events occur, give yourself a "gratitude pep talk". Tell yourself, "I am so grateful that this situation (or the way I feel) can't last forever. I look forward to moving past this!" Remind yourself that you are stronger than you realize, that you can outlast any current adversity, and you will. People who actively cultivate a grateful attitude are not ashamed to talk to themselves! That doesn't mean that you should walk around muttering to yourself, of course. This simply means that you should become comfortable giving loving and positive feedback to yourself instead of using the destructive self-talk that many people subject themselves to, often without being aware of it.
Keep A Record
Conclude your gratitude-filled day by documenting in a binder or a spiral notebook, etc. what was right and good about your day. Note the date at the top of the page, skip a line and list all of the things that you noticed in your day as being an occasion for gratitude. Aim for at least one item every day to list in your book. There will always be something that can be listed each day. Even if you have had a particularly difficult day, you may write, "I am grateful that I will never have to relive today, and that tomorrow can only get better!" If the sun was shining today, perhaps you were thankful for the great weather. In a short time, it will become second nature to notice the joys in your life, both large and small. You may even find that your gratitude lists will grow longer. When you run out of pages, simply start a new notebook! This record, or "gratitude journal" as some call it; will provide you with indisputable proof that you are surrounded in life with many good circumstances and reasons to be happy. When you feel saddened or upset for any reason, read a few pages from your journal entries. You will have a built-in, non-narcotic remedy for depression that is uniquely yours!
After about three weeks of employing these methods, you will find that your outlook has become brighter. You will smile more, and there will be a lightness in your step. In time, you will find that your life appears to be moving in a more positive and successful direction. People around you will notice the change in you. Why not let them in on your secret to a happier life?
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