For this exercise, we’re going to take a few minutes to find things we can appreciate, right now, and really reflect and rest into the feeling of being grateful for the many wonderful things in life.
You can sit and reflect internally if you wish, but this exercise really works best when you write your thoughts. Writing deepens your connection with the feeling of gratitude AND gives you a reference you can come back to.
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Appreciate Your Body and Breath
To begin, we’re going to take a moment to focus on the body. So first simply draw your attention to the breath, and begin to the air moving in and out of your body as you breathe.
Really feel into it, and write:
- I am grateful for my breath.
- I love the feeling it brings to me.
- I love the peace of my breath.
And continue now to appreciate the well-being of your body. Tune-in to one or two areas of your body, and write and feel grateful for them.
Feel Grateful for The Environment in Which You Live
Now let’s move on to the world around you.
Wherever you are, right now, find something to appreciate in your physical surroundings. I love looking to nature for this. The leaves on a tree outside your window, or the details of the plant sitting on your desk.
Write it down – anything that is pleasing to you right now. Maybe you love the curve of your chair, or the weight of your pen, or the comfort of your clothes.
Notice, and appreciate. Write it down.
Practice Gratitude for The People Around You
Now it’s time to think about the people in your life. Start with someone you love. Picture them in your mind’s eye, and write down why you love them. Why are you grateful to have this person in your life?
Focus on just 1 or 2 aspects of that person, but really feel into it for a moment.
Now do the same for someone who is more of an acquaintance, or a colleague. Remember something wonderful they’ve done for you, and thank them for it. Big or small. Just write: Thank you, John, for bringing me a coffee this morning. Or Thank you, Sarah, for listening to me last week.
Feel Appreciation for Yourself
Lastly, take a moment to feel grateful for yourself. Choose one thing you’ve accomplished, something you’re proud of – and write it down. I’m so proud of myself for…what?
Again, it could be big or small, it could have been this morning or 10 year ago.But rest into it. Write down why you’re proud of it. Give yourself permission to feel good about it, to appreciate yourself for all that you are.
How To Deepen Your Gratitude Practice
You can continue this practice for as long as you choose. You can review everything you’ve just written, spending longer with each idea .
Or: you can go back and identify more and more things in each area to be grateful for. The key is not just to think the thought, but to allow yourself to feel it.
- Feel the gratitude.
- Feel the appreciation.
- Feel the love.
I think you’ll find it’s everywhere around you, once you choose to look.
