Gratitude and mindfulness are two deeply undervalued trait in today’s technology-infused world.

When we have any free time, we usually find ourselves in an attempt to catch our breath or scroll through social media, before plugging back into the chaos. What if could use a little spare time to cultivate more gratitude and mindfulness in our lives? 

Practicing gratitude and mindfulness can be a game-changer: it has many benefits, from improving our mental health to boosting our relationships with others [1].

Benefits of Gratitude

Gratitude is the practice of focusing on the things we are thankful for, and can help us to feel more positive and hopeful. 

Research has linked gratitude with a wide range of benefits, including strengthening your immune system, improving sleep patterns [2], experiencing more joy, and feeling less lonely and isolated. 

Practicing gratitude does not have to be difficult but it does take a few minutes of commitment each day. The more we practice bringing our attention to what we feel grateful for, the more we will naturally notice gratitude arising.

Benefits of Mindfulness

Mindfulness is the practice of being present in the moment and paying attention to our thoughts and feelings without judgment. It can help us to reduce stress, improve our mental and emotional well-being, and increase our ability to manage difficult emotions.

Research concluded that psychological benefits of mindfulness ranged from reduction of anxiety and stress to improved behavioural functioning and increased subjective well-being [3].

3 Ways to Practice Daily Gratitude and Mindfulness

Given the benefits of mindfulness and gratitude, you might be curious as to how do we build our capacity for gratitude and mindfulness?

Here are 3 simple meditation exercise we can use on a daily basis:

1. Gratitude meditation

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Gratitude meditation is a type of meditation that involves focusing on things that you are thankful for. It is a way to cultivate feelings of gratitude and appreciation. 

STEP 1: Before going to work or school in the morning, name one thing you are grateful for. This could be specific things, such as the people in your life, your experiences and accomplishments, or the beauty of the natural world. You can also focus on more general feelings of gratitude, such as appreciation for the present moment or for your overall well-being. 

STEP 2: Notice in your body the way this thing, or person, makes you feel. For example, the way your favourite jacket keeps you warm and brings comfort to your body and soul.

STEP 3: Focus on how positive being grateful makes you feel. Even the smallest of things can bring us the warmest of feelings.

STEP 4: Give yourself a big hug and end with a positive affirmation, ” I am grateful for me”, as you prepare for the day ahead.

2. Focus Meditation

Focus meditation is a type of meditation practice that involves focusing the mind on a single object, thought, or activity to improve attention and concentration. 

STEP 1: In your immediate environment, choose an object to focus on (candle, plant, food etc.)

STEP 2: Find a comfortable position to rest in with the object. Feel free to hold it if possible.

STEP 3: Bring your full attention to that object and focus on it for the duration of the meditation.

STEP 4: Use your five senses to take in the colours, aroma, texture, tastes and/or sounds. Notice the bodily sensations that arises within you. Sit with this experience for as long as you need. When finished, take in a big, deep breath and say “thank you” to the object.

3. Mindfulness Meditation

Mindfulness meditation involves paying attention to the present moment without judgment, and can help us to become more aware of our thoughts, feelings, and surroundings.

STEP 1: Find a comfortable position in a chair or laying on the ground, and gently close your eyes or lower your gaze. Bring your attention to your breath.

STEP 2: Take a big deep breath in, count to 5 and hold and then slowly exhale.

STEP 3: Repeat. Notice where you feel tension in your body and try to move it out with each exhale.

STEP 4: Tune into your body, focusing on your breathing. Take as much time as you need to focus on the present. Try to let go of any judgments, and simply observe and acknowledge your experiences as they are.

Relationship Between Gratitude and Mindfulness 

According to Rosenzweig, gratitude is a “sister” of mindfulness [3]. Both “gratitude” and “mindfulness” are not interchangeable but are two closely related aspects of human life, and complements one another nicely. Any gratitude practice should include mindfulness and any mindfulness practice can easily incorporate gratitude. 

Practicing gratitude and mindfulness can improve our relationships with others by helping us to be more present and attentive in our interactions with others, and make us be more aware of the things that we appreciate in our lives.

I hope that this article helped you understand gratitude more, as well as why it is a good idea to start a gratitude meditation practice. After all, research shows that even a single gratitude meditation session can start improving your life immediately [5].

As we settle in for a new year, I offer you this question: what are you grateful for?

*All content here is for informational purposes and does not replace individual professional consultations for mental health questions and issues.

References:

[1] Sansone, R. A., & Sansone, L. A. (2010). Gratitude and well being: the benefits of appreciation. Psychiatry (Edgmont (Pa. : Township)), 7(11), 18–22.

[2] Wood, A. M., Joseph, S., Lloyd, J., & Atkins, S. (2009). Gratitude influences sleep through the mechanism of pre-sleep cognitions. Journal of psychosomatic research, 66(1), 43–48. https://doi.org/10.1016/j.jpsychores.2008.09.002

[3] Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: a review of empirical studies. Clinical psychology review, 31(6), 1041–1056. https://doi.org/10.1016/j.cpr.2011.04.006

[4] Rosenzweig, D. (2013). The sisters of mindfulness. Journal of Clinical Psychology, 69(8), 793-804.

[5] Rao, N., & Kemper, K. J. (2017). Online Training in Specific Meditation Practices Improves Gratitude, Well-Being, Self-Compassion, and Confidence in Providing Compassionate Care Among Health Professionals. Journal of evidence-based complementary & alternative medicine, 22(2), 237–241. https://doi.org/10.1177/2156587216642102

Written By:
Jeannette Qhek
BSc in Psychology & Human Resources (Singapore Management University)
Founder of Chill By Nette