Being grateful can change the way we see things. It’s about how we approach what life presents to us, being more positive and aware of where we stand. Often, we don’t take the time to think about the tangible or intangible things present in our lives. But practicing gratitude helps us connect with others and shift our focus away from individualism.
This holiday season is the perfect time to pause and take the necessary time to practice gratitude. That’s why today we’re offering different gratitude exercises to practice this Thanksgiving Day.
What is Gratitude?
The word gratitude is derived from the Latin word gratia, which means grace, graciousness, or gratefulness. Gratitude is the appreciation of what is valuable and meaningful to oneself; it is a general state of thankfulness and/or appreciation.
A number of authors have espoused a theoretical relationship between gratitude and well-being.3–6 In a very pragmatic way, this association seems logical. Experiencing gratitude, thankfulness, and appreciation tends to foster positive feelings, which in turn, contribute to one’s overall sense of well-being.
Therefore, gratitude appears to be one component, among many components, that contributes to an individual’s well-being. However, in addition to theoretical postulation, there are a number of empirical endeavors that support this association—all from the first decade of this century.
How Do I Practice Gratitude?
To practice gratitude, the most important thing is to be present in the moment—and to do it sincerely. If it feels forced, it won’t be effective. It might take time, so give yourself that time. Listen to yourself, look within, and learn to identify the things you’re grateful for. Remember, when it comes to your well-being, there are no limits. It could be time to give thanks for a person, a new habit, or a lesson learned. You’ll know best what resonates with you.
Have you ever experienced someone being grateful toward you? Did you notice how good it felt? Expressing gratitude helps us stop focusing on ourselves. It speaks to our solidarity and sense of community. When we look around us, we open our minds, enabling new perspectives and different ways of being. It’s in those moments that we stop seeing things through the lens of daily routine. We open our eyes to see things with gratitude.
If you want to start practicing gratitude:
Meditate
Meditation helps you create a time for reflection, introspection, and listening to yourself. Give yourself that space, and I’m sure new ideas and fresh perspectives will arise.
Take Your Time
Doing things in a hurry or without time to reflect won’t serve you. If this isn’t the right moment, maybe you should wait. Often, we aren’t ready to look within ourselves, and it can feel uncomfortable or even painful. Give yourself the time you need.
Keep Your Mind Open
At first, I didn’t like meditating. I felt uncomfortable, out of place, and thought it wasn’t for me. However, little by little, I started breaking free from the expectations that were preventing me from opening my mind. Now, I’m open to whatever life brings me. And that’s what it’s all about: not closing ourselves off or staying rigid, but being open to new ways of being and thinking.
Why Gratitude Makes Us Happy
Practicing gratitude has been scientifically proven to be associated with an individual’s well-being, general feelings of happiness, and overall mental health. According to Harvard University, a study of couples found that individuals who took time to express gratitude for their partner not only felt more positive toward the other person, but also felt more comfortable expressing concerns about their relationship.
Linda A. Baker explained in an interview for Penn Medicine Princeton Health explained:
Neuroplasticity of the Brain
—The practice of gratitude encourages the development of new neural pathways.
—The repetitive practice strengthens the positive pathway and, cyclically, leads to increased use of that pathway.
Brain Chemicals
—When gratitude is expressed and/or received, the brain releases dopamine and serotonin, two crucial neurotransmitters responsible for our emotions. Dopamine and serotonin contribute to feelings of pleasure, happiness, and overall well-being.
Cognitive Restructuring
—Practicing gratitude encourages us to be aware of our automatic thoughts and core beliefs and purposefully reflect on what is good and valuable.
Gratitude Exercises for This Thanksgiving Day
Thanksgiving is just around the corner, and we’d love for it to be an opportunity to practice gratitude. That’s why we’ve put together these 5 exercises to help you practice gratitude this Thanksgiving:
Write to a Friend
It may sound simple, but we never really know what someone else is going through. Never underestimate the power of words—they can be healing. Take this week to write to that friend you want to thank for something. Gratitude can also be expressed through a conversation, a cup of tea, or even a drink together.
Do Something for Someone Else
I’ve been volunteering since I was 13, and I can assure you that I receive much more than I give. Being grateful also means offering everything I have to make this world a better place for everyone.
Keep a Gratitude Journal
One of the nicest things about journaling is being able to look back and see everything you were grateful for written on those pages. By putting our gratitude into words, we make it tangible. We give it a name, and we become 100% aware of what we appreciate so much. If you haven’t started journaling yet, maybe this is the perfect moment to begin.
Meditate
There’s a meditation for every moment and place. On this Thanksgiving Day, you might want to start or end your day with a gratitude meditation. In the morning, it will help you begin the day with a different attitude. At night, it will offer you a peaceful rest after reflecting on the day and expressing thanks.
Say grateful affirmations
Here are 5 grateful affirmations for this Thanksgiving Day:
- I am grateful for the abundance in my life, big and small.
- I choose to focus on the positive and appreciate the beauty in every moment.
- I am thankful for the lessons and growth that come from both challenges and blessings.
- Gratitude fills my heart and opens my mind to new possibilities.
- I am grateful for the people who support me and the love I share with them.
Don’t Forget to Thank Yourself
We’ve already talked about the importance of giving thanks and how we can do it, but let’s not forget the most important part: thanking ourselves. Often, we forget to thank ourselves, to speak kindly to ourselves, and to treat ourselves well. We must remember that love starts within. And from there, it expands.
So take advantage of this holiday season to thank yourself. Thank yourself for the person you are, for daring to meditate, and for looking within. Practice gratitude with yourself—never forget that. You’ve made it this far because you are strong and resilient. Look back at your journey and give thanks for everything you’ve experienced, because I’m sure it’s a lot.
To wrap up, don’t forget to thank yourself. It’s never too late to do so. Happy Thanksgiving, community! We are thankful for all of you.
