3 powerful ways to practice gratitude

What is the meaning of gratitude?

You might think that the meaning of gratitude is simply saying "thank you." Yet this is a bit more complicated when we look at the science.

Gratitude is not only an action, but also a positive emotion. You can be grateful for something or someone in your life at a particular time, but you can also live in a state of gratitude.

According to positive psychology, we can describe gratitude as a deeper appreciation for something or someone which creates a long-term feeling of positivity. That is the power of gratitude.

Why practice gratitude?

You can use the power of gratitude for several purposes. It allows you to celebrate the present, blocks negative emotions and makes you more stress-resistant.

Practicing gratitude regularly has the following benefits:

• Satisfied feeling about life in general
• Stronger sense of happiness
• Optimistic outlook on the future
• Better immune system
• More energy and enthusiasm
• Better focus
• More progress in achieving personal goals
• Better sleep
• Greater resilience in difficult times
• Stronger relationships
• More empathy
• Less stress

3 ways to practice gratitude

The great thing about gratitude is that you can practice it anytime, anywhere. We give you three ways to practice gratitude to invoke more happiness, fulfillment and well-being in your life.

1. Keep a gratitude journal

There is a spiritual saying that when we are grateful, we signal the universe to give more of what we already have. What you give is what you get. This is why it is important to practice gratitude regularly.

The first way to do this is to write down daily the things you are grateful for. You can make your own list of three things you are grateful for on that day or you can answer the following questions:

• What brought me happiness today?
• What brought me inner peace today?
• Who/what inspired me today?

Be aware that you don't write down the same thing every day. In this way, you force yourself to think more carefully about what you are grateful for.

Gratitude has to do with noticing the positive things that are already around you. This does not mean ignoring the suffering in the world, but making room for both the highs and lows in life.

You could be grateful for small moments of joy like a hot cup of coffee, clean sheets or a smile from a stranger on the street. But you can also be grateful for bigger things like your health, family or faith.

2. The power of gratitude and meditation

Another way to practice gratitude is through meditation. You can meditate in silence and think about the things you are grateful for, but this can sometimes be quite difficult. Our thoughts begin to wander and we have trouble focusing on the meditation.

A guided gratitude meditation makes the meditation process easier. The voice guides you through the meditation, so you don't get easily distracted. A guided meditation also helps you reflect by making you think more deeply about a particular topic.

The Meditation Moments app contains several guided gratitude meditations that help you develop a gratitude mindset. All gratitude meditations are easily found in the Gratitude category .

3. Walking

Walking is not only a good way to practice gratitude, it also creates more peace in your mind. You don't need much time to do this exercise. Take 20 minutes (or longer) to go outside and take a walk.

As you walk, think about the things you are grateful for. The powerful thing about this exercise is that you can take inspiration from your surroundings. Perhaps you are grateful for your legs that take you everywhere you want to go or you enjoy the fresh air you breathe. Take time to reflect on the beautiful things around you using all your senses.

If you want extra guidance, you can also choose to do a guided walking meditation. In the Meditation Moments app you will find several walking meditations in the Walking category . You can play these meditations while walking and help you reflect on the things you are grateful for.