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December 2, 2018
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Read more ...“When it comes to gratitude, the word that jumped out at me throughout this research process is practice.” Brené Brown
Research continues to expand supporting a clear connection between an intentional practice of gratitude and a range of health and wellness benefits. I am going to call this compelling research because these are not just pink, fluffy feeling-a-smidge-happier findings. Researchers are finding actual brain changes associated with gratitude practice. Studies also confirm that a practice of gratitude can:
A brief pause here to practice gratitude …
Interested in learning more about the science of gratitude, compassion and well-being? Check out
Greater Good Magazine: Science-Based Insights for a Meaningful Life from the
Greater Good Science Center at Berkeley. This site offers a treasure chest of information on these topics, mindfulness, parenting and much more.
Thank you, Greater Good!
Brené Brown highlights the import of practicing gratitude. Gratitude is an active process versus a passive state or quality. Many of us have heard of the practice of writing down 5 things every day for which they are grateful. This process is good. And, the science of gratitude has a lot more to offer to guide our journal practice.
Let’s start at the beginning. How grateful are you?
Greater Good offers an online Gratitude Quiz. You can use this before you embark on your Gratitude Journal practice and revisit it down the line.
What does research tell us about designing a gratitude journal practice? Robert Emmons, a leading expert on Gratefulness, highlights some of the ingredients in an evidence-based gratitude practice:
As with so many things, awareness is key. This is not a going-through-the-motions exercise.
Emmons offers this prompt to people starting a gratitude journal:
Be aware of your feelings and how you “relish” and “savor” this gift in your imagination. Take the time to be especially aware of the depth of your gratitude.
Experiment with this. Ask yourself quickly what is one thing I am grateful for today? Do it fast and note it in your mind. Now, just notice what you notice. Deepen your connection to this by writing down the item and following the prompt above:
Be aware of your feelings and how you “relish” and “savor” this gift in your imagination. Take the time to be especially aware of the depth of your gratitude.
Now what do you notice? Continue to write about this, noting your noticings.
What now?
What do you want your gratitude practice to look like?