Gratitude: the quality of being thankful; readiness to show appreciation for and to return kindness:

This word gets thrown around lots today. Be grateful. Show appreciation. Be happy.

All easier said than actually done. You know as well as me that sometimes it feels very challenging to actually experience and feel the joy of what is in this present moment in your life. External stressors, fear, and overwhelming thoughts of what is to come can cloud that present moment appreciation/joy that we desire to carry with us at any moment in time.

Just like everything in life: I like to look at EVERYTHING AS A SKILL. Everything having potential to be improved on. To work on a skill which yields more of what we desire.

So we want to experience more joy and gratitude? We have to practice gratitude and joy. Journaling or at least reflection on the good in our lives seems to me to be most important at the end of our day and the beginning of our day. Programming our minds to put some more focus and attention to what is good in our lives.

I’ve heard lots of things about our brains naturally fixating on negative things out of a defense to protect ourselves.

This is what attention needs to be brought to what we’re living out in this moment in time. Programming our minds to realize that things are okay right now. We are safe. And there are lots of things in our life at all moments that we can be appreciative for.

I’ve also noticed on those days where things just feel off, we must bring even more attention to gratitude. Because we do deserve to be happy and feel good despite what is going on. Sometimes its a fight to find a little bit of light in your day. A fight that is worth it and realizing the suffering we’re experiencing is in our control and something we can work on. The pain will reside. Its okay that things feel off today, but you know what? I’m going to take a nice bath and treat myself well. reflect on what is good despite the tough parts. Accept it. Feel it. Don’t push it away. Just give some of that pain a little bit of love.

“Hand on your chest, right over your heart. C’mon. Feel that sensation deep inside.

THAT is gratitude.

The thinking usually comes rapidly, but the feeling takes a little bit longer. Waiting for the emotion—the wonder and awe—makes all the difference when the pen hits the paper.”

Also some great prompts to journaling according to “The Ultimate Gratitude Journal Guide.” – Intelligent Change:

Relationships:

1. What is an old relationship I am grateful for?
2. What qualities do I appreciate in a co-worker?
3. What is one quality I admire about my partner?
4. What positive quality have I picked up from my friend?
5. What positive quality have I picked up from my mom?
6. What positive quality have I picked up from my dad?
7. What do I admire about the employees at the places I frequent?
8. What positive quality do I really admire about myself?
9. What positive qualities of a role model do I value?
10. How can a perceived weakness of mine also be a strength?

Today’s Opportunities

1. What is one thing I am looking forward to today?
2. What is an opportunity I have today that most people don’t that I can appreciate?
3. What one thing (within my control) would make today great?
4. What is something I am better at today than I was yesterday?
5. What can I appreciate about today’s weather (in a non-cynical way)?
6. What is one thing I appreciate about my health?
7. What positive quality can I find within something I think will suck today?
8. What do I appreciate about the career skills I have today?
9. What can I appreciate/accept of my financial situation?
10. What can I appreciate about my appearance today?

Past Opportunities

1. What is one good thing that happened during the day?
2. What obstacle have I overcome that I appreciate about myself?
3. What did I appreciate about a former job?
4. What do I admire about my childhood?
5. What is a past experience that felt bad at the time that I can appreciate now?
6. What am I grateful for that I learned in school?
7. What is one thing I appreciate about my ancestors that allowed me to live the life I have?
8. What do I appreciate about the food I ate (or didn’t eat) today?
9. What sight did I see yesterday that I found enjoyable?
10. What scent did I smell yesterday that I found enjoyable?

Other things

1. Pick one object you love. What do you love about it?
2. What do I appreciate about the home I live in?
3. What do I appreciate about the city I live in?
4. What do I appreciate about the country I live in?
5. What do I appreciate about the restaurants I frequent?
6. What is one piece of clothing I appreciate?
7. What do I appreciate about the music I listen to?
8. What is one thing I appreciate about my body?
9. What food do I really appreciate and why?
10. What type of art do I appreciate and why?