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Mindful Self-Care Activity 7: Cultivate Gratitude

Michelle May

Cultivate-gratitude

The 7th (and final) activity in the Am I Hungry? 7-day Mindful Self-Care Challenge is Cultivate Gratitude.

We get more of what we focus on. When our thoughts are negative, we tend to see things through that negative filter. When we cultivate gratitude by focusing on what we are thankful for, we are more aware of the wonderful things we have in our lives.

Since we get to choose what we’ll think about, the goal of the exercise is to cultivate gratitude and positive feelings in the present moment.

Gratitude Meditation

A powerful way to cultivate gratitude is to think about everything you’re grateful for while walking, falling asleep, meditating, or simply sitting.

  • GratitudeImagine that there is a ripple that moves from you outward, like a pebble in a pond.
  • Start by expressing gratitude for everything about yourself: your body, your mind, your heart, and  your spirit.
  • Next express gratitude for those around you: your family, your friends, your neighbors, your coworkers, and so on.
  • Then move on to other things you are grateful for: where you live, the weather, cultural events in your city. . . you get the idea.
  • Next, express gratitude for your country, our planet, and so on.
  • Allow the ripple of gratitude to move outward in ever widening circles, encompassing everything about your life.

Gratitude Journal

  • Choose a journal that you love. If you want, add photos, inspirational quotes, or drawings that remind you of meaningful events and people in your life, or images that inspire happiness and contentment.
  • Carve out several minutes each day to write down at least three things you are grateful for in your life. Remember, you are choosing to focus on positive things in your life, no matter how small.
  • Write about anything you want and be as specific as you can. For example, instead of writing “I am grateful for my children,” you could write “I am grateful for my children who remind me to see things as if for the first time.”
  • If you are having difficulty coming up with something to be grateful for, start small, for example, “I can hear (see) the birds outside my window.”
  • As thoughts of unpleasant circumstances arise, make an effort to find the silver lining. For example, you could write, “I am upset that my daughter is leaving for college, and I am grateful I’ll have more time to nourish and explore some of my passions and hobbies.” Or “I am sad my relationship didn’t work, and I am grateful it has helped me see what I want more clearly in my next partner.”

(Based on Chapter 8 of Eat What You Love, Love What You Eat.)

We hope these mindful self-care activities have helped you recharge your batteries and focus on your needs. Remember, you’re worth it!

Enjoyed this article? Here are three more that you might find helpful:

Food Gratitude Meditation

Gratitude for the Struggle

Coping with Cravings by Cultivating Gratitude

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