The holiday season has arrived. Family gatherings, respites from work, spiritual and religious traditions, and an ethos of care offer opportunities to take stock and reflect on our lives, careers, and relationships. Over the next several weeks, many of us will spend time with family and friends, offer thanks for our good fortune, and look with kindness and generosity to those in our midst who are struggling.
In this column, we take a brief look at two popular practices—gratitude and loving-kindness—after which I’ll share a short and easy-to-remember practice that brings them together. You may find this practice to be a source of added delight when a relationship is strong and helpful when a relationship is strained.
The Benefits of Gratitude
A growing body of research finds that practicing gratitude is good for our mental health and well-being. People who practice gratitude tend to be happier, sleep better, feel less anxious, and have greater heart health, to name a few reported benefits.
Popular Approaches to Practicing Gratitude
Practicing gratitude can take many forms, including journaling, meditating, and giving. A popular approach to journaling involves noting up to five things for which you feel grateful. While you can do this in your head, making a physical record is recommended. The items you identify can be small or big, and the benefits of the practice may be enriched as you become more specific and personal and go into greater depth regarding the reasons you feel grateful.
A related approach involves setting aside a period of time to meditate and bring to mind and heart people and things for which you are grateful. This can involve visualizing a person, hearing their voice, or remembering time spent together and reflecting on why you feel gratitude. Another approach, which journaling and meditating can inspire, is reaching out to a person, either through a surprise e-mail, writing a letter, or calling them (even setting up a time to meet) and sharing with them your appreciation. All these approaches involve remembering a person or situation and, through a period of intentional reflection, experiencing the affirming emotions that come with doing so. So, too, generosity and giving to others can be an immensely uplifting gesture that bolsters our well-being and helps the world become a better place. You can learn more about gratitude practices by clicking here.