Rich Habits - Day 4

Rich Habits - Day 4

The habit of gratitude.

“Thank you” is the smallest prayer in the universe that can create miracles in all areas of our lives. ~ Sirshree

The fourth rich habit we suggest is regularly practicing gratitude. This simple, yet powerful habit helps you be optimistic and happy and has various other amazing benefits.

Why Practice Gratitude: The Science.

There are tons of studies that show how gratitude impacts various areas of our life. Research has shown that the habit of gratitude helps increase self-esteem, improve relationships, build emotional resilience, and has a positive impact on one’s career.

Researchers have found that the gratitude not only attracts positive people into your life, it also increases the support you receive from others. Gratitude also impacts your health by lowering blood pressure, reducing cholesterol, improving your sleep.

Most importantly, survey over survey has found gratitude to be the leading source of happiness.

How to Practice Gratitude: The Art.

The common way of expressing gratitude is by saying “Thank you” to people. However, it is important to feel the state of being grateful as well. So, when you say ‘Thank you’ or say some kind words to someone, do so with awareness and with feelings.

You can also maintain a gratitude journal in which you write things in your life that you are grateful for daily.

One of the easiest ways to practice gratitude is to close your eyes just before you go to bed and give thanks mentally for five to ten good things that happened to you that day. You can do so just before you sleep or in the morning. At the beginning of your day, take out a minute to remember all the things you are grateful for, say thank you with a smile on your face and a feeling of gratefulness in your heart.

Some Practical tips: The Craft.

Here are a few practical considerations to practice this habit:

Oh, I wish I could. But when I think of doing it, I feel awkward. I have never done this before!

No problem. Start doing it mentally. Acknowledge it just to yourself. Say thank you to that person in your mind. Over time you will be able to express it verbally as well.

This is a great idea! But I really can't see in others what I need to express the gratitude to!

This may happen if you are working in a high pressure scenario or if you are a perfectionist who has set their own performance as a benchmark for others. In this scenario, start observing others’ contributions in your life and at work and acknowledge them for whatever they are doing for you. Start by acknowledging their contribution to your life, at least to yourself. Note and express appreciation for the improvements you see in others’ work or if they did something without being told. The idea is to understand that each individual is unique and everyone deserves and likes to be acknowledged.

I have a lot to give gratitude for to others, but I work from home. I don't meet my relatives often.

Create a gratitude list and begin writing a small thank you note to each of the people you mentioned in the list before. The notes can be as short as you want, but make sure you are pouring your feelings into them. Send the messages to the people concerned – either as handwritten notes, or SMS, or emails. Just make sure your message reaches them and do not expect responses.

I already have this habit!

Great! When you are saying “Thank you” to someone, look for ways to make it more personalized. Include some gesture like offering them a handwritten note, buying them a?gift, etc.

You can also take this one step further by expressing your gratitude toward nature, surroundings and non-living things.

Consider being grateful to what you don’t enjoy or like. The incidents or people who make you uncomfortable perhaps are helping you to heal or grow. If you practice gratitude for these, it will help you grow more resilient, receptive and restful.