Take in 3 deep slow breaths through your nose and slowly release through your mouth
Don’t force gratitude, allow it to surface even for a moment, and then surrender, melt to the feeling of gratitude with a fullness in your heart, not your head
Bring attention to your breath and remember each breath gives us life
Bring attention to you eyes that let you see the beauty of nature, others and yourself
Now focus on your ears that enable you to hear music, laughter, those we love, and silence
Appreciate your nose to smell the ocean breeze, aromatic of sweet flowers, and the wonderful kitchen smells of baking or cooking
Bring attention to your mouth that tastes, smiles, kisses, and communicates
Now experience the warm, love, and compassion that gratitude brings to your heart. Feel the radiance, the light, the fullness of your heart that allows you to have compassion, connections, and relationships on a deeper level with yourself and others
Feel the strength of your own body, whatever shape, size, condition or health you feel you are in this moment, there is more right with you than wrong with you
Breathe in this gratitude for yourself and all of your blessings and exhale any feelings of lack or fear or less than
Bathe in this gratitude for the next few minutes
Every morning, start your day and list 5 people, events, or qualities of life you are grateful for in your life. End your day in the same way listing 5 people, events, or qualities of life from the day you are grateful for. Writing helps make our gratitude more concrete, organize and integrate our thoughts and put them into context in terms of what they mean for our lives. To get you started, you can ask yourself these questions:
1. What do I take for granted in my life, in my health, wealth or relationships?
2. What relationships do I cherish?
3. What unique gifts and opportunities and talent do I have to give?
4. What advantages have I been given in life?
5. Who are my champions in my life? The comrades, partners, supporters that help me get where I am right now?
Write down what you are grateful for when you think about it, toss it into a jar or basket, and then review what’s in the contents once a week, preferably with a loved one.
Think of someone you wish to express your gratitude to and write a letter or a brief note from the heart. Mail it or even deliver it in person if it is possible.
Something good exists in every situation, even if we can’t always see it while we are in it. We can discover a lesson, a perspective, or a contrast with even the most difficult of our experiences if we are willing to flip our perspective to gratitude. With any experience that feels negative or bad, we have the option of being the victim and asking, “Why is this happening to me?” or becoming empowered by asking, “What can I learn from this?”
Do something special for someone else, anonymously. Doing something for someone else can make us feel gratitude for all we have, and even more gratitude for having the ability to make a difference. The Buddha talked a lot about generosity being the most effective way to get to enlightenment. “Each time we give something away, whether it is a material object or our time, we are letting go of a bit of that carefully gathered and fiercely defended temporary heap of stuff we call I, me, and mine”