James Baraz just came out with a book, Awakening Joy, based on his course of the same name. In the course, he encourages participants to engage in gratitude practice. I heard of gratitude practice from him a few years ago and I’ve found it an excellent way to both cultivate happiness and gratitude and to stay connected with what’s happening in the heart and mind.

Many studies in the Positive Psychology movement confirm that “People consistently report that experiences of awe and elevation have profound outcomes, motivating self-improvement, personal change, altruistic intentions and actions, and the devotion to others and the larger community.” For more information, please see the work of University of Virginia Psychologist Jonathan Haidt and Dacher Keltner from the University of California-Berkeley (Character Strengths and Virtue, Christopher Peterson and Martin Seligman).

I am offering a couple of options for daily practice – the one I learned from Baraz and one I heard from Ike Lasater at the recent NVC Mediation retreat I attended last week.

Gratitude Practice: Awakening Joy Approach, Option 1

Once a day find a space where you can quietly reflect. Get in touch with your breath or some part of your body to ground yourself. Ask yourself the question, “For what am I grateful today?” The practice encourages you to think of five things for which you’re grateful. As you recall each experience, moment, object or person take a breath and picture them/it. For instance, I am grateful for my hands. They allow me to type, to cook, to create, and so much more. I take a moment to picture my hands, I reflect on all the things my hands do for me and can feel the gratitude flowing into my heart. Then I go toward the next object – maybe it’s the bird I saw out my window who had a moment of rest in its busy day. On and on until you have five. You may find it’s easy to have many more – stay with the practice while the energy is there.

You may find it difficult some days to imagine anything for which you’re grateful. Think about your body, or things that made life easier (plumbing!), the fact you had food. A smile, water.

Suggestions: do this at the end of the day if you have any trouble settling your mind before sleep. Falling asleep with gratitude ringing in your ears sets the stage for restful sleep. If you are groggy in the morning or feel depressed, starting the day with gratitude can be energizing.

Additional Practice with a gratitude buddy: commit for a period of time to share one thing for which your grateful with another friend practicing gratitude. People tell me they have enjoyed having someone with whom to share this (a witness in a way) and it also helps with accountability.

Gratitude Practice: Needs Focus (heard from Ike Lasater), Option 2
This can be used as a daily connection practice as well – a way for you to connect to yourself and get in touch with what matters most to you.

• Place your body in a comfortable position.
• Close your eyes and think of the day before.
• Ask yourself, “What did I or someone else do or say for which I’m grateful?” Be specific and make it an observation. Rather than, “John was kind to me,” state what he did or said. “John prepared coffee and brought it to me so I could enjoy it in bed.”
• Notice how you feel thinking of this. How do you feel it in the body?
• What need is met through this? For instance, in the example above, the need could be kindness, love, contribution, care…pick the need(s) that resonate most for you.
• Notice how you feel thinking of this need being met. Treasure the need. (Ike calls this “savoring”).
• Now turn your attention to any request you might have of yourself in relation to this. For instance, “I will express to John how much this meant to me tonight at dinner.” Or, “I will make John’s favorite dessert,” or anything else you are moved to do. For the example with gratitude for having hands, it might be to thank your hands when you notice them at least once a day.

I’d love to hear your feedback on this article and any ways you practice gratitude you’d like to share with other readers.