A simple practice to cultivate gratitude and boost your happiness level

At Thanksgiving, many of us will take a moment to share something we’re thankful for this year. How deep does your gratitude go and how often do you take note? This simple practice may unlock more goodwill than you know.  

In my first lifecoaching classes, the word “gratitude” came up as a solid part of the process. We jotted down things we were grateful for each day, and things we acknowledged ourselves for.

One Thanksgiving, Rhonda Britten of the Fearless Living Institute challenged us to write “100 Gratitudes” for the year. I remember finding it a challenge to write 3-5 things I was grateful for each day, let alone finding 100 at one sitting! But, when it encompasses an entire year you’d be surprised at how quickly they flow.

You may remember kindnesses that were shown to you, little windfalls, a compliment, or simply appreciating the ducklings in Elk Grove Park. New friends and people come our way, and sometimes people who aren’t good for us exit our lives. We can be grateful for that, too. I’d like to think that over the last six years, my lists have more depth. But, it’s completely fine to add “I’m grateful for ice cream!” because I am!  I met one of my closest friends in lifecoaching class three years ago. Each year, we have shared our lists, sometimes crying as we wrote or read each other's list.

“Perhaps this year could be your year to focus on gratitude," said Britten in a blog she wrote. “It is the skill you want to master because as you do, your world enlarges, your heart opens and you see yourself with the most loving eyes, your own.” It is not happiness which creates gratitude, but gratitude that leads to happiness.

Gratitude is about perspective and the bigger picture. But it’s the practice of it, actually taking time to write it down that creates the magic. There are proven neurological changes produced when we engage positive practices over a sustained period of time, just as we exercise our minds or bodies. Developing a positivity “muscle” can keep you in the “upspiral” in life. When challenging or negative things do happen, you’ll be more resilient and less likely to be stuck in the downspiral.

I lost my Mom this year, so the holiday has some hurdles for me. As I look back over the long year through health challenges, family dynamics and my loss, I can also see many things to be grateful for. I’ll be remembering folks who were kind and nurturing, friends, safe travel and opportunities that came my way this year. Among my Mom’s things was “The Simple Abundance Gratitude Journal." It was empty, but I’d like to think my message was rubbing off.

I find that Rhonda’s message and conviction regarding gratitude has stuck with me for years now. In the most challenging of times I can “go to gratitude” when I’m feeling down, negative or find I’m in fear. I mentioned to my friend from coaching that during one difficult morning this week, I grabbed Mom’s journal and continued to write in it. I felt a huge weight was lifted that day. If you’re finding it challenging at first, perhaps it’s simply a flower blooming through a crack in the sidewalk, that would previously have been ignored, that warms your heart and gets an honorable mention. They add up and become easier to find! Once your thankful muscles are toned, you’ll walk in gratitude automatically.   

Go ahead! Try your hand at a Gratitude List for Thanksgiving. Who or what are you grateful for this year?

I’m grateful for the loving moments spent with my Mom.

I am grateful for my friends' support this year.

I’m grateful for finding a job I love.

I’m grateful for my Aunt Rosemary being there to quell my tears.

I’m grateful for ice cream!

May gratitude fill your hearts and light your way. Happy Thanksgiving!