First published in 2020
"If we're not practicing gratitude and allowing ourselves to know joy, we are missing out on the two things that will actually sustain us during the inevitable hard times" - Brené Brown, The Gifts of Imperfection
Anyone been experiencing hard times recently??!
In this 10th anniversary year for The Gifts of Imperfection, I've been diving into this favourite book again recently. 'Cultivating Gratitude and Joy' is one of the guideposts I scored highest on in the new Wholehearted Inventory - and reading that chapter yesterday was like a light in the dark (honestly, it's been a rough week or two!).
Brené (yes, we’re on a first name basis!) explains that gratitude is a practice, not an attitude. And that it is an avenue to joy. Gratitude is not one of my natural strengths - it falls surprisingly low in my character strengths profile (although come to think of it, a few years have gone by since I last did it and a whole lot has changed in my life since then!).
Perhaps because of that result, I committed to and have maintained a gratitude practice for more than two years now - simply writing three things I'm grateful for in a diary every night. I now realise it's been SO helpful as I've made changes in my life and coped with the lockdown-blues this year.
It HAS sustained me - not the practice itself necessarily, though that has been good (even if what I was grateful for that day was food, shelter and getting through the day!). It's more the cumulative effect of the many months doing this one tiny action - taking just a few minutes to focus on the people, events and things I'm grateful for.
Gratitude is also embedded in the Reiki Precepts, which I use regularly as a mantra and centering practice. "Be grateful and humble" is the one I've deeply resonated with and I know will be a pillar of the rest of my life (hence Humble Phoenix!).
Cultivating thoughts, feelings and actions of gratitude help us to see outside of ourselves, connect with those around us and build our resilience. Christopher Peterson, one of the founding fathers of positive psychology, calls gratitude a ‘strength of the heart’ because if forges emotional bonds between people, and is “one of the character strengths most robustly associated with life satisfaction and all the good things that flow from it”. This is why is become a central aspect of field of positive psychology, grounded in increasing research on the topic.
Similarly, Crompton and Hoffman describe gratitude as one of the ‘sacred emotions’ along with compassion, empathy, forgiveness and humility. Across time, cultures and faiths, it is recognised as an essential element of both our personal and social lives. Greek philosopher Cicero said “Gratitude is not only he greatest of virtues, but the parent of all the others”.
Have I convinced you?
Whether I have or I haven’t, please consider including a gratitude practice in your day. It doesn’t have to take long – it just needs your commitment to it over time. Here are some ideas for you to mull over…
Like anything, your gratitude practice needs to be something that works for you!
Whatever practice you choose, be intentional with it; make it regular; make it a ritual. Some days will feel harder than others, but stay the course. Gratitude is the path to joy – and who doesn’t want that soul-deep feeling of joy in our lives?!
We don't know what next week holds, let alone next year and beyond, but it's these small choices day-by-day that will help us get through it stronger and prepare for whatever comes our way.
“Other people matter. But few of them are mind readers. Let them know that they matter. They might benefit. And you certainly will” – Christopher Peterson
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