Thanksgiving has just passed, and although I’m not American, I used to host Thanksgiving dinners for my American expat friends. These dinners began with each of us sharing something we were grateful for. While I haven’t resumed this tradition since COVID, I still see this season as a perfect opportunity to reflect on gratitude.
Certain elements are key to cultivating gratitude effectively: awareness, appreciation, and presence. In the hustle of daily life—focused on goals and challenges—it’s easy to overlook what we can appreciate. Practicing presence helps with this. Presence means stepping away from thoughts of the past or future and grounding ourselves in the here and now. From this grounded state, we can recognize and appreciate the good in the moment.
Once you become more present and aware, make gratitude a regular practice. Consistent gratitude has a profound impact on mental well-being. Start by appreciating specific things rather than vague, general ideas. For instance, instead of saying, “I’m grateful for my life,” pinpoint something more tangible.
Authenticity is also crucial. Gratitude that feels forced or based on what you think you should be grateful for won’t foster the deep sense of appreciation you are striving for. Genuine gratitude resonates deeply and creates lasting effects.
Like any new habit, a gratitude practice takes time to implement and take hold. Have patience with yourself to make this a positive ritual rather than a chore. As we approach the holiday season I encourage everyone to integrate: awareness, presence, appreciation, authenticity, being specific, consistency, and patience into a gratitude practice.
When you reach December 31st you can reflect on whether this practice has made a change in your life. I am confident it will truly lead to happy holidays.
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