Gratitude: Continuing the Practice Without Turkey

As the warmth of Thanksgiving fades, the spirit of gratitude lingers, inviting us to reflect on its transformative power. Yesterday, we gathered around tables filled with some of our favorite holiday foods, sharing laughter and love with those we cherish.

But after Thanksgiving, we often go back to our daily lives and drop the practice of gratitude. For many of us, this is a mistake as gratitude is a habit that can elevate our lives throughout the year by transforming our mindset and fostering a sense of contentment and well-being. Like any other practice, gratitude can be practiced at different levels.

Level 1: Basic Gratitude

Basic gratitude involves acknowledging the good things in our lives. It's about recognizing the things we often take for granted. At a basic level, we can be grateful in just a few words.

Examples:

• I'm grateful for my partner/family.
• I'm grateful to have a roof over my head.
• I'm grateful for a warm bed.
• I'm grateful for a delicious meal.
• I'm grateful for a job that pays the bills.

Level 2: Intermediate Gratitude

The next step in gratitude is to take it further by delving into the specifics of what we appreciate. It's about identifying the unique qualities and contributions of what we're grateful for. The more specifics that we can put into our gratitude, the more our brains will visualize what we're grateful for. This will allow our brains to further absorb what we're grateful for and multiply the effects of our gratitude practice.

Examples:

• I'm grateful for my partner's/family's unwavering love and support. I'm thankful for their presence in my life, their encouragement during tough times, and their ability to make me laugh even on my gloomiest days.
• I'm grateful for my cozy apartment/house, which provides me with a sense of security and comfort. I appreciate the roof that protects me from the elements, the walls that create a private sanctuary, and a living room where I can relax and recharge watching my favorite show from my couch with my favorite blanket and some popcorn.
• I'm grateful for my comfortable bed, which allows me to rest and restore my body and mind each night. I'm thankful for the soft sheets, the cozy blankets, and the feeling of peace and tranquility that comes with sinking into my bed after a long day.
• I'm grateful for the delicious meal that I had for dinner. I appreciate the fresh ingredients, the variety of ingredients and flavors, as well as the comfort that a hot meal brings on a cold day.
• I'm grateful for a job that allows me to earn an income and support myself and my loved ones including travel, new clothes, and eventful nights out. I appreciate the opportunities I have to learn and grow, the challenges that keep me engaged, and the satisfaction that comes with doing a good job.

Level 3: Advanced Gratitude

Advanced gratitude involves embracing challenges and setbacks as opportunities for growth and transformation. It's about recognizing the hidden gifts that lie within difficult experiences. This can be a challenging practice and it may not be as useful as just being grateful and specific when first starting a gratitude practice.

Examples:

• I'm grateful for the issue that my partner brought to me today as it allowed me to practice conflict-resolution skills and allowed me to learn more about them, their needs, and how their brain works.
• I'm grateful for the hot water breaking in the shower because it presented the opportunity to learn basic plumbing skills and the opportunity to invest in a tankless water heater.
• I'm grateful for the recent setback I faced, as it pushed me to develop new skills and resilience that will serve me well in the future. I earned the rest I'm going to get in my comfy bed tonight.
• I'm grateful for the meal I made tonight even though it wasn't my favorite. I now know that I don't like that combination of spices or method of meal preparation and now I can avoid it going forwards.
• I'm grateful for a coworker that I find difficult to work with as interactions with them give me a chance to practice patience and see practices, problems, and solutions in a light that I might not have seen otherwise.

Moving Forward

As we embark on our gratitude journey, let's remember that gratitude is not about denying or ignoring our struggles. It's about acknowledging both the positive and negative aspects of our lives and choosing to focus on the things that bring us joy, meaning, and purpose.

If you are a newcomer to the practice of gratitude, begin gently, with three simple statements of gratitude each morning to set your day on a positive note. Allow yourself the grace to repeat expressions if inspiration eludes you.

As your practice deepens, consider expanding the scope of your gratitude, embrace a wider range of blessings, and use the practice to help lift you out of a negative mood. Alternatively, delve deeper into each expression, allowing your mind to vividly visualize the objects of your gratitude. Keep in mind that visualization may be seeing something but it can also be just a feeling. Whatever you experience is just fine.

Remember, gratitude is not a destination but a continuous journey that enriches our lives and strengthens our resilience. Embrace the journey and allow gratitude to illuminate your path.