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Strategies to Build a Gratitude Practice
Keep a Gratitude List Take a Gratitude Walk
In a notebook or the notes app on your phone, write down three to five things you’ re grateful for each day. Be specific: the smaller, the better. Don’ t just say that you’ re grateful; really feel the appreciation in your heart or chest. Flip back through this list whenever you need a pick-me-up.
During this walk, actively focus on the positives and small miracles that surround you: the crisp air on your face, the sunlight through the trees or the crunch of gravel or leaves under your feet. Use your steps to ground yourself physically, emotionally and spiritually.
Create a Gratitude Jar Express Gratitude to Others
A specific goal is easier to track. Something concrete— like“ I’ ll meditate for five minutes every morning for one week”— is easier to measure than“ I’ ll work on taking better care of myself.”
A handwritten letter or thank-you note to someone you’ re grateful for— detailing what they did or why you’ re grateful for them— can benefit you just as much as the person you write to.
Practice Gratitude Meditation Find a Gratitude Token
Instead of focusing on your breath and body as in traditional meditation, visualize the people and things in life for which you’ re grateful. Look for free, guided meditations online or through phone apps.
Get a small stone, rock, figurine or photo to keep in your pocket or wallet, or pick an item you walk past or use regularly. Whenever you touch or see this object, think about what you’ re grateful for.
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