Sitting in Gratitude

By:  Maura L. Johnson

As the days have continued to get shorter, the weather a bit cooler and the schedules even busier, it’s common to experience feelings of overwhelm and frustration. The holiday of thankfulness is upon us, though many of us may be finding it difficult to readily call upon feelings of gratitude. We may be able to easily name the general aspects of our lives we appreciate and value, but how many of us have considered a daily gratitude practice?  

For many of us, it’s easy to replay an awkward conversation, the perceived errors, or the plans that didn’t succeed. Gratitude journaling offers a small counterbalance: a place to record the people, moments, and ordinary comforts you appreciate. It isn’t about diminishing our struggles, but rather noticing and appreciating what we have in our lives.

Gratitude journaling can encourage you to pause and name what felt meaningful, rather than letting those moments pass unnoticed. We tend to let so many small moments pass each day, perhaps deeming them insignificant, even if they gave us a small boost. This could be catching up with a friend, a win at work, a piece of art from a child or a quiet moment with a great book or show. We know this can also be helpful in bringing positivity during times of stress, when we may be mired in feelings of negativity.

Writing something down makes the moment specific. Instead of a vague “today was good,” you might note that a colleague’s presence made work easier, moving your body helped ease tension or improve your sleep or that a talk with a friend helped you feel more connected. Over time, those entries can become a powerful reflection on what you value, as well as provide a written record of what is positive in our day-to-day lives.

There’s no right or wrong way to begin your practice of gratitude journaling. Some people prefer to use their phones for a quick, accessible medium for journaling. The exercise of physically writing pen to paper encourages mindfulness alongside journaling, which you may find as an additional benefit. Finding a beautiful journal and pen specifically for this may also elevate the experience and encourage consistency. As the holiday season begins, it’s easy to get lost in all the “to dos” and obligations. Taking a few minutes to slow down, reflect and honor ourselves can provide invaluable benefits. Wishing everyone a wonderful Thanksgiving!