Practicing Gratitude
Practicing gratitude is powerful and life changing practice.
“Gratitude.” Even the word has a special quality to it. Like breathing out, the word creates a kind of release – a release from our own cares and concerns, a release that creates a space to appreciate what is right and not be anxious about what is wrong. In gratitude we can stop and give thanks for all the things – little and big – that are working well in our lives and that make it possible to be generous and kind toward others.
Another special quality of gratitude is that is not greedy. Gratitude is the door to generosity. Once we have given thought to the ways in which our own life is enriched, we can give thought to the cares, concerns and needs of others, whether they be near or far. From a Buddhist perspective, gratitude and generosity go hand-in-hand.
Knowing that life is a journey that ends in final awakening, we recognize that everyone has challenges in life and that there are special moments in which we can ease the burden of others. In this spirit, we do not give in order to get; rather, we give expecting nothing in return but a glimpse of our own basic humanity and basic goodness. These lie at the heart of gratitude.
Tips for Practicing Gratitude
The purpose of this page is to help spread the awareness on just how powerful and life changing gratiude can be. Click one of the following links to learn more about gratitude.
Meditations for Cultivating and Practicing Gratitude
Our gratitude meditations focus on finding and cultivating gratitude in our day-to-day lives. As you practice these meditations you will begin to experience more joy and happiness in your life. Here are a few of our most popular gratitude meditations. Be sure to visit our Gratitude Meditations page for more meditations on gratitude.
Morning Gratitude Meditation w/ Ho'oponopono - begin the day by expressing gratitude via the powerful Ho’oponopono technique.
Cultivating Gratitude Meditation - This meditation provides a way for you to cultivate a grateful heart.
Body Scan Meditation - appreciate, nurture, restore and regenerate every cell of your being.
End of Day Gratitude & Sleep Meditation - This is a deeply relaxing meditation that helps you to review your day with the lens of gratitude then we let go into healing sleep.
Gratitude Sleep Meditation w/ Ho'oponopono - an opportunity to complete the day with forgiveness, love and gratitude using the Ho’oponopono healing technique.
Blog Articles on Practicing Gratitude
Below are some blog articles about gratitude. You’ll find personal antidotes as well as simple and practical suggestions for incorporating more gratitude into your life.
Recorded Classes on Practicing Gratitude
Several of our facilitators discussed the topic of gratitude in their weekly live class and below are the recordings from these classes. Each class ends with a brief guided meditation.
The Power of Gratitude through Ho’oponopono
Unleashing the power of gratitude to create change in our lives and the lives of all those around us.
In this meditation we create an opportunity for healing by opening our hearts and minds to gratitude. Utilising the powerful Ho’oponopono mantra - a sacred Hawaiian prayer that helps to cultivate forgiveness, self-love and gratitude, freeing us from our habitual negativity by refocussing our mind to appreciate the beauty of life.
Instructor: Theresa Tzinberg
Bite Sized Buddhism Looks at Gratitude
Many people find it difficult to have gratitude. We are always on a quest for something, restlessly we move toward one thing and another in our search for happiness. We need a better job, a loving partner, a new car, a more desirable place to live, a better diet, more exercise and so forth. However, to be grateful, to experience gratitude we have to stop or at least pause for a bit in order to notice and appreciate the abundance in our lives right now.
Class runs for 25 minutes and meditation for about 15 minutes
Instructor: Greg Tzinberg
Benefits of Practicing Gratitude
A number of different studies have been released in recent years, showing the connection of gratitude to happiness. These studies are proving that people who cultivate gratitude in their day-to-day lives are happier, sleep better and overall have improved mental health. For more info about these studies, check out the articles below.
Gratitude is powerful. It rewires our brain so we become more likely to focus on the positives in the world than the negatives. Research has shown that gratitude improves general well-being, increase resilience, strengthen relationships and more.
Read More ->
How Gratitude Changes You and Your Brain
Greater Good Magazine
New research is starting to explore how gratitude works to improve our mental health. Many studies over the past decade have found that people who consciously count their blessings tend to be happier and less depressed.
Giving Thanks can Make You Happier
Harvard Health Publishing
In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.
What is Gratitude and Why is it So Important?
Positive Psychology
Modern psychology research confirms that gratitude is an important social emotion that can benefit the lives of all. This in-depth article starts with a definition of gratitude and reviews different studies on gratitude and its benefits.
Toughly 40% of our happiness is within our own control. Here are 8 simple steps for creating more happiness, including cultivating thankfulness and gratitude.
Great article on "Thankfulness" - an integral part of the Ho'oponopono prayer. I love the line ... "Dang, being grateful is the gift that seriously keeps on giving, right? Who couldn't use all these benefits right now?"
Read More ->
Practicing Gratitude Apps for your Phone
If keeping a written journal is a bit overwhelming then consider a gratitude journal app for your phone. Here are a few highly rated journal apps that focus on gratitude and prompt you to make a daily entry. You can even add a photo for each day!
You can write journal entries, construct self-affirmations, receive daily quotes, and build a vision board.
(Note: this is a paid app)
iOS & Android
This app allow you to write journal apps anc create your own custom prompts.
(Note: this is a paid app)
iOS
This is a very simple gratitude journal without the bells and whistles of the other apps. Its also free!
(Note: this is a free app)
Android
Recommended Books on Practicing Gratitude
If you are interested in learning more about gratitude, try one of these highly rated books.
The Gratitude Project explores gratitude’s deep roots in human psychology—how it evolved and how it affects our brain—as well as the transformative impact it has on creating a meaningful life and a better world.
The Little Book of Gratitude
Dr. Robert A. Emmons PhD
This beautiful book discusses the benefits of gratitude and teaches easy techniques to foster gratitude every day. It also includes an 8-week gratitude plan.
The Gratitude Diaries
Janice Kaplan
In this New York Times bestseller, Janice Kaplan spends a year living gratefully and transforms her marriage, family life, work, and health.
Living in Gratitude
by Angeles Arrien
What would happen if you made gratitude your focal point for one full year? With Living in Gratitude, Angeles Arrien invites you to find out. she presents a 12-month plan for making gratitude your foundation for daily living.
A gratitude jar is a simple way to practice gratitude and makes for a meaningful new year’s resolution.