Those who have the ability to be grateful are the ones who have the ability to achieve greatness. – Steve Maraboli
Minimalism is an invitation to detach ourself from that which does not add value to our lives, so that we can focus on the things that do. Wether that’s a physical possession, a thought, a relationship, a habit or a piece of our digital self. We are constantly bombarded with messages and advertisements that emphasize a sense of scarcity and inadequacy. Social media creates new expectations and ideals that are often unrealistic and fake, encouraging us to prove ourselves to others by sharing manufactured moments and projecting an edited version of who we really are. This often leads to a vicious cycle of consumerism (the need to constantly consume stuff, information, news, media) by which we try to pacify our newly created needs.
Gratitude is a powerful antidotes for this vicious cycle. Research has shown that expressing gratitude improves mental, physical and relational well-being. Being grateful also impacts our overall satisfaction and happiness and these benefits tend to have a long-lasting effect. Expressing gratitude is not only effective, but also a very simple practice that can be easily incorporated into our daily routine.
Like many other life skills, gratitude can be learned and mastered and there isn’t really a right or wrong way of putting it into practice. However, there are a number of proven habits and behaviors that can help you get started. One way to start weaving gratitude into your daily life is by acknowledging negative thoughts and feelings and taking the time to think about at least one thing that you are grateful for. Not only will this make you feel better in the moment, but it will also help you develop your gratitude “muscle”.
One of the greatest benefits of minimalism and simplifying one’s life is the freedom and control that it affords. As we regain control of our attention (after reducing the outside noise and unnecessary distractions) and time, it will become easier for us to appreciate and be grateful for the miracles that constantly surround us as well as the small details, gestures and moments that contribute to a life full of meaning and purpose.
For the past 1About a year ago we started practicing a daily gratitude routine at home, which has helped to not only reinforce the values we are trying to instill in our family, but also to initiate great conversation and communication. Our daily gratitude routine consists of three main activities:
- Gratitude diary: Every morning during breakfast, we go around the table to share what we are thankful for. There are no strict rules or expectations, just a casual discussion that opens the door to great conversation. For example, when someone expresses gratitude for the food we are consuming, or a particular possession or thing we did, we take that opportunity to learn more about it. This conversations usually go in all sorts of unexpected ways. We also encourage each other to be creative and to think about unique things, moments and experiences that we are thankful for, regardless of how silly they may seem.
- The best part of your day: This is one of my kids favorites; similar to our morning gratitude activity, we go around the table during dinner and we each talk about the best part of our day. Things such as recess at school or play time with friends are common during this activity; but despite its simplicity, this habit has the power to develop better communication and a strong connection. When we focus on the positive, we are able to realize that every day has a bright side, regardless of how challenging it might have been. On days when we are not able to do this activity at dinnertime, we make an effort to do it at bedtime, right before our metta meditation.
- Metta meditation: This is probably one of the most enjoyable and beneficial parts of our daily gratitude routine. Metta or loving-kindness meditation focusses on cultivating compassion by expressing positive feelings towards ourselves and others. This is a great way to introduce children to meditation while fostering compassion and gratitude. We do our metta meditation together as a family at the end of the day, while we are all lying in bed and ready to go to sleep (an added benefit of this practice is that it really sets the tone for bedtime and can have a soothing effect even on the most active of children.) We begin with a short breathing exercise, followed by our meditation, dedicating the the first half of it to ourselves and the second half to someone else. We take turns each night to lead the meditation and our children really enjoy it. (see notes below for more info on metta meditation, including a sample script perfect for children.)
Another activity that I have found to be extremely helpful is the monthly review. During this process, I list my accomplishments and actions during the previous month and then spend some time reflecting about how they supported (or not) my values and priorities. Not only is this an opportunity to express gratitude for what we accomplished, but it puts things in perspective and helps us identify what we need to do differently. Leo Babauta of Zen Habits wrote a great article about it (see notes below.) I personally have not been as consistent with my monthly reviews as I would like to be, but the months I do do it, I can clearly see the benefits; it helps me be more intentional and focused on the way I use my resources.
These are only a few of the many ways in which you can incorporate gratitude into your daily routine. These activities have created intense value in my life and family. But this is by no means the only formula available. I hope this helps you get started find the formula that works for you.
Today I am thankful for my health, my family, for the privilege to be able to share my message and ideas with you and for the simple fact that you are taking the time to read this post, so thank you!
I invite you to take a minute right now to list three things that you are thankful for today. And before you forget and move on to the next post or news feed, I encourage you to schedule time daily to practice gratitude, I promise that the benefits will be immense.
Notes and Reference: