In positive psychology research, gratitude is a quality that’s very strongly and consistently associated with happiness. People who simply acknowledge the goodness in their lives feel a deeper connection to their own feelings and dreams, to other people and to a power greater than themselves (ed. Siegel, 2009). Since happiness can be cultivated by developing new habits that breed more joy and fulfillment in your life, why not begin to build up your gratitude muscles and happiness factor with some easy exercises?
Some people inject more appreciation into their lives by thinking about family members, mentors and friends for whom they’re grateful, so do this simple exercise. Conjure up the image of someone in your life you’re grateful for right now and give time and focus to this exercise. The key is to revive as much depth of feeling for this person and what he or she has given you as possible. The details enrich the experience in your brain and make it more likely that the happiness will linger after the exercise is over. Let’s say that there’s a teacher you had in school who helped you build your self-esteem and inspired a passion within you to serve other people. Does her memory make you smile? make you sit a little taller in your chair and pull your shoulders back and pick your chin up a little higher?
Feel the pride and affirmation of your self-worth change your facial expression and your posture. Can you visualize this teacher’s physical appearance and mannerisms, or better yet, can you visualize her classroom and place yourself there in your memory with your school friends seated around you and the positive energy there? Re-create the memory in your mind. You feel grateful to have been in her sphere of influence and really fortunate to have had the notice and positive attention of someone so generous and kind. Feel it. She challenged you to do your best, and you worked hard to meet her high expectations. Look at the gold star on your paper; you earned that!
Surely, you’re smiling now. The time you spend in activities like this helps you take time to focus on what you have instead of on what you lack. Gratitude Moments let you step off of the “hamster wheel of modern life” that may have you focused on striving and just let you relish in appreciation and affirmation. This new habit teaches your brain to stop periodically and truly appreciate the love you feel and the life you live and the successes you’ve attained along the way. In recognizing the goodness in life, you love and esteem yourself and, at the same time, recognize that you’re connected to something larger than your own experience—other people, the natural world or a higher power. Amazingly, that deep feeling of gratitude radiates from you out into the rest of our world and benefits humankind and improves our planet, so thank you.
With Gratitude,
Doctor Mell
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Siegel, R (2009). Positive psychology: Harnessing the power of happiness, personal strength, and mindfulness. Special Health Report. Harvard Medical School, Harvard University. <www.health.harvard.edu>
